WOD – Monday 8/22

Summer BBQ is THIS Saturday! Remember to bring your beach chairs, towels, lawn games, friends, family, & fishing poles! Sign up sheet for the pot luck is at the gym.
Don’t forget to let us know what you’re bringing! There is a sign up sheet by the computers that you all have been using to sign into class. You know, those computers?
Hope you all can make it! If you haven’t RSVP please check your inbox for the invite email.

Stretch calves & achilles on a KB first then……
4 rounds of
Hold the bottom of a squat for :30 – w/KB or hands on rig for stability for 1:00
20 single jumps (think about staying tight, jumping off two feet, fast wrists)
5 burpees with no push up & perfect form (be strict here)

Coach driven, refocused attention to the following positions.
Stabilizing midline drill x10
Samson stretch x4 hold for :20 each side
Good mornings x20
Wall squats x20

A1. Back squat – 3×6; trying to add weight to last week
A2. 250m row between each set @40% effort, x3
*the rows are simply a flush. Training the body to rid the muscles of lactic acid while still moving.
**second week of 6’s. Remember that we should be doing only 3 sets of really heavy squats. One should be a 6RM (heavier than last week) and the other two should be drop sets at 90% of whatever you find.

“The Burpee Cartel”
1 round, AFAP
150 DU’s
50 burpee box jumps (24/20”)
Just a brutal workout, mentally and physically. Scale to 300 singles and lower the box. Go push this one. It comes down to how bad do you want it to be over.

Accessory Work
Dips – 3×6-10
Banded pull aparts – 3×15

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