WOD Friday 07 AUG 09

Coach Mark Rippetoe -On resting in between reps: "It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you."

"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in. "
Jess hittin it hard at the Garage!

WU:
DROM (Dynamic Range of Motion)
Sprint 20 yards
Sprint back 20 yards
Backwards run 20 yards
Turn and backwards run 20 yards
Shuffle to the left 20 yards
Shuffle to the right 20 yards
3 ea spider stretch
10 PVC OHS
10 HSPU
30 DUs
Sampson stretch

Skill:
Dutch's August Challenge!
This month will be L-sit or any variation for time. Variations include but are not limited to: L-hang, tuck hang, tuck sit, V sit…
We will also do this at the end of the month to compare our progress.

3x3 Front squat

WOD
For time:
30 Turkish Get-ups (15 ea arm)
Post time to comments.