We are tired of looking at crappy wallballs. DO THEM RIGHT!!!

Kimi loves the camera in her face….

Wednesday 5/8/13
Banded glute ham raise
2×12
+
5×2 Clean and 1 Jerk (3 second pause at the knee on each clean)
+
3 rounds for max wallballs and burpee pullups
2 min clock:
Run 200m
20 Wallballs (20/14)
Max reps burpee box jumps (20″)
rest 1 min
For time:
30 burpee bar touches

Ask coach: For the metcon, you have 2 min to run do wallballs and burpees. There is no rest between the 3 rounds. After your 3rd round rest 1 min then complete the burpee bar touches.

Sarah hooked us up again with Wiedimmen beef.If you are interested in getting a 25# box of mixed cuts or 10# box of ground beef at an awesome price please sign up. I will put the sign up sheet in the warmup room tomorrow. 10% off if you are in Sarahs lean out program

Anyone interested in checking out what craziness/the workouts I have to do for Friday and Saturday at regionals, you can check them out here! Friday Saturday 

If you are confused as to why we are doing banded deadlifts give this article a read. Accommodating resistance 

I gotta find a sweet singlet like these
http://youtu.be/ed2Gr-muaDk