I want to congratulate everyone for a great effort last night on the Arnie hero wod. It was a tough workout but everyone pushed through to the end. Props go to Kyle for doing the entire wod with a 44# KB!
Today we are doing some strength and then a light metcon to work out any soreness/tightness.
Skill: Good Mornings – 5 x 5 slow; with light weight
Dead Lift – 5 x 5. warm up, then work to a tough 5RM
Wod: “Altercation gone Awry”
4 rounds of: (for reps/cals)
45 sec of Rowing
15 sec of Rest
45 sec of Med Ball Slams
15 sec of Rest
45 sec of Box Jumps
15 sec of Rest
45 sec of Burpees
1:15 of rest
Keep track of reps/cals each round. Consider this a younger cousin of FGB
Emily showing full extension on at the end of the pull/drive.
Nice name! I am pretty sure I produced as much sweat as I did during FGB!