Monday 140811

Kat & Fran

Kat & Fran

Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.~Clint Eastwood

Happy Birthday this week to – Lane W, Jeff G, Errol B, Jessica J. Birthday Burpees!!!

Dynamic Warm-Up-Mobility
Prepare for…

Squat 5 x 3 @ 90% of 3 RM
Press 5 X 1 RM

For time:  3 RDS
150 Double Unders or 300 singles
1 min handstand hold

Post times and best jump to comments.

Cool Down

Competitors or athletes wanting to improve your Fitness level

Do  Strength  and WOD  then:  

Lift- 3 sets
10 Strict press
10 weighted dips
Max rep Wallballs 20/14
With a partner (break up reps between partners)
60 power snatches
*partner is in a handstand hold
50 Burpee pull-ups
*partner holds chin over pull-up bar
Max distance farmer carry red/green
*both partners carry at the same time partner that loses has 20 Burpee penalty 



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