4/13/13

Good Saturday morning snowflakes (I know lame pun) so for those of you that didn't go to the event in Grand Rapids we have a fun one today.

Warm-up:
400 m run
Lunges x10
Squats x10
Dislocates x10
Spider-Man lunge x10
Shoulder stretch

Strength: Make-up day or a heavy squat
Follow Wendlers progression if its a make up, if you are doing squats do a 5x3.

Wod:
10 RFT
Overhead Squat 10 reps 115/75/45
Burpees 10 reps
300 m run

You can do this by yourself or with a partner. If you do it with a partner alternate movements so one of you will start with overhead squats the other will do burpees then switch and then run the 300m

To those of you at the event in Grand Rapids post your weight, time, and reps on here as well and thanks for representing us!!!