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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