Tuesday, November 6, 2018


3 Rounds NOT For Time:
1a) 10 Barbell Chest Supported Rows
1b) 8 Barbell Overhead Sit Ups
1c) 12 KB Lat Pull Overs
1d) 20 Per Side Banded Oblique Twists

For Time:
100 Burpees

Post WOD Recovery:
Foam Roll T-Spine
Pigeon Stretch
Hip Flexor Stretch (Couch or Samson)

A Tip For Today
Even though 100 is a big number, this workout is designed to be treated just like a bench mark "girl".  Start out with a strong but steady pace keeping in mind that you want to pick up the pace at the 50 rep mark, then again at the 75 mark, and all out spring the last 10.  Maybe that steady pace for you is 10-12 reps in a minute.  Keeping an eye on the clock will help you pace if you have no idea of how fast or slow to go.