Friday, 15 July, 2011

Ken cheering on “Deuce” as he pushes through front squats during last Saturday’s team competition.

Workout of the Day

MWOD
Pectoral Lacrosse Ball work
Spider Man Stretch

WOD
In Teams of Two:
As Many Reps as Possible in 7 Minutes of:
Kettle Bell Swings
Over Head Squats (95/ 65)

The Teammate performing the Kettle bell swings will continue to perform swings until the overhead squats cease and then the partners will switch places. A cessation of overhead squats is anything that would entail a failed rep or a stoppage of movement for more than 1 second. Each member will keep track of their total reps performed and then the team will add them together and divide by two.

Comp Team Goodies
800× 3
Rest as needed between attempts