Friday, October 25, 2013

Friday 25, October 2013

Today we have another birthday workout!
This one is for none other than our very special and awesome coach Derek.

Happy Birthday Coach

Skill:

25 pull ups - last few days how are you doing?

Strength:

Go over the movements for the workout

Mobility

Stabilizer:

25x

Medicine ball v-ups
Medicine ball baby hollow rocks
Medicine ball side to sides

Metcon:

5x
2 deadlifts
5 hang cleans
2 front squats
8 jerks

The bar must remain in your hands the entire set of movements in a round if you put the bar down at any time during the round 10 BURPEES

I have selected 3 sets of weighs for this workout
You are to choose one that IS HEAVY
If you are done in under 7 minutes you went to light
You can rest as long as needed between rounds
You should be sweating like a pig and done when finished with this workout if you choose the right weight

80/60
70/50
60/40

Your choice but choose wisely the coaches are watching and punishing you with burpees either way!

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