WOD:
Levels 2 & 3
BB step up x 4-6 reps per leg (6 if you can) @40% 1 rm back squat
Level 1
BB step ups x 4-6 reps per leg (6 if you can) at a weight at which proper form/posture can be maintained
Levels 2 & 3
20 OH walking lunges 45#/25# (arms LOCKED out and knee MUST touch ground)
15 perfect burpees CFFB style
5 RFT
Level 20 OH walking lunges if form/posture can be maintained or 20 db
walking lunges
10 perfect burpees
5 RFT
Post wgt used (w/ perfect form) for step ups and time for score
Happy Happy Belated 41st Birthday Maria! We might need to redo that finisher -- Jonathan was waaay too easy on you. . .
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Dumbbell curls? Seriously?
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Jonathan, you were so compassionate. . .
Best ever on the shout outs: the board is overflowing with PR's and achievements for the months of Oct/Nov. Great job everyone!!
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A few of these have been achieved and most are in the making. If you don't have a goal up there, what are you waiting on?