4/4/13

Good Morning!

Today is officially a rest day! Good work this week thus far, if you have been working out with us for any length of time you know that rest days are not a day where you get to be a coach potato! So get up and be active, go for a walk, jog, row, do something to get your blood pumping to clean out all the lactic acid! For those of you who may have missed a work out this week, today is a make up day!

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

WOD: "Nasty Girls" Modified
3 RFT
50 Air Squats
14 Pullups (Feeling frisky due 7 muscle ups instead it will make it the real "nasty girls")
10 Hang Squat Cleans 135/115/95/65

Mobility:
Spend ten minutes in the bottom of your squat position remember to drive your knees out and working on keeping your feet straight. If you need more advice on this watch this video. Kelly Starrett is a genius listen to the man!

http://www.mobilitywod.com/page/93

I know I keep stressing this, but use a weight that allows you to keep form and intensity up! There is a 15 min time cap to this workout. We will start having time caps to ensure that we are staying on schedule and also to make sure you are not using to heavy of a weight. Have fun and please post time to the comments section and weight used.