Monday, February 4, 2019


Overhead Squat

5 x 2:00 Windows
250/220 m Row
Max Rep Bar Facing Burpees in Remaining Time
*REST 2:00 Between Rounds

*Score is total number of burpees

Post WOD:
5 Rounds: 10 Slow Overhead Squats with a PVC Pipe
*Working on mechanics and virtuosity

A Tip For Today
As silly as it sounds, bar facing burpees have a technique that needs to be practiced.  Because there is a turn around involved, that usually involves a lot of extra steps.  Work on pacing them and sprinting them.  To pace them, you will come up from your burpee and take one step towards the bar before you jump over.  The extra step allows you to stand up taller which helps you breathe better.  To sprint them, you will kick your feet up as close to the bar as you can and hop over without the extra step.  Try to keep your steps in a straight line, which is the most efficient path.