4/3/13

Good Day!

Some thoughts from this morning, we as a group need to move with more urgency in the mornings and with a purpose. That being said Justin and I will do a better job of keeping us to a time schedule and having a well developed plan, so things will operate smoothly. I would like to thank the 6 AM class for working fast and adjusting to our limited space this morning you guys all impressed me.

Strength:
Wendler 3 RM Dead lift
Set 1: 3 reps 70%
Set 2: 3 reps 80%
Set 3: 3+ reps 90%

Remember the goal of this program is to add a base level of strength. If you have not gotten your maxes yet please work on getting those it will be important to have for accurate workloads.

WOD:
3 Rounds of 3 mins
10 Dead lifts 185/100
10 Pull ups
10 Knees to Elbow
Max Rep Burpees
3 min. rest

You will only count your burpees, you should try and get through the deadlifts, pullups, knees to elbows quick so you have plenty of time to rack up lots of burpees. After the 3 min. work session take a 3 min. break then repeat for 3 rounds.

Sidenote: Because of space this morning we altered the WOD to this-
3 rounds of 3 mins
10 dead lifts 185/100
10 push ups
30 leg lifts
Max Rep Burpees