800 Meter Run or 1000 Meter Row
Front Squats (light weight)
Workout of the Day (WOD)
Front squat 3-3-3-3-3 reps
Rest as needed then:
50 Burpees for time
Ab Wheel 3 x 10-15reps
Leg Raises 3 x 10-15reps
White Board to hang on wall and post times = $10 Tough Guy Tattoos on Jason = $400
Watching Lander get ready to Puke on his $150K Mercedes = PRICELESS!! As you can see Spinelli – He beat you by 3 seconds and a mild stroke.
Today was a great Weight Training Day followed up by some Burpees. Way to drive the elbows up on the Front Squat and maintain the mid line stability and core strength. A few of us learned how to Dump the Load. Great Work.