Sign-up for Fundamentals Class starting April 19th at 6pm, classes will be Tuesday & Thursday at 6pm, Sunday 9:00am. sign-up
Individual Warm-up: 20-skin the cats.
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part-2: 10-stink bugs, 20-med ball cleans, 2-shuttle runs. Part #2 20-15-10 strict push-ups.
Strength: Bench 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%.
WOD: 1-1-1-1-1-1 behind the neck push jerks.
Endurance: 5k 45lb ruck run.
Recovery: Elbow pain relief and improving the front rack. video
Diesel Down!
So I take Charles to an awesome lunch as a reward for all his hard work and in the middle of the meal he stands up screaming and hollering like a fat kid who dropped his ice cream. The whole resturant pauses and watches as Chuck limps outside. Being a concerned citizen I pulled out my camera to record the events. After the episode he steals Leilani's water and yells at everyone in the resturant "Drink your water or this will happen to you". Needless to say we wont be going back there anytime soon.
