Saturday, August 6, 2011

Gary, Kevin and Dan D. on the GHDs for last week’s Mr. Joshua. There was a lot of talk about the number and weight of the deadlifts in this workout, but people who knew, knew to fear the GHD. Those are some potent sit ups, but the reward is huge!

Workout of the Day

Group Warm Up
7 Minute round about the gym
1 Cargo Net Climb
Bear Crawl to Pull Up bar
5 Toes to Bar
Lunge walk to Front Door
10 Squats
Backwards Bear Crawl to Corner by Benchmark Boards
10 Push Ups
Skip to North Pull Up Frame
Bar Traverse
10 Box Jumps
Backwards Lunge Walk to Cargo net

WOD
5 Rounds for time:
7 Clean and Wallball (on north Targets)
Lunge Walk to Pull Up Frame
9 Knees To Elbows
Bear Crawl Back to Wall Ball