Maasai Wiki – http://en.wikipedia.org/wiki/Maasai_people
Warm-up – 10 Jumping Jacks, 10 Airsquats, 10 Monkey F’rs, 8/8, 6/6, 4/4, 2/2
Timed – 2 Minutes Timed Abmat Sit-ups
Strength WOD – Deadlift Musical Chairs…20 minute Cap
In groups of 3 or 4….
For RX, begin with 135lbs/95lbs. Do 5 Deadlifts and 5 Burpees, add 2x10lb (or scale as necessary) plates to 155lbs, do 5 more Deadlifts and 5 Burpees etc and etc…FORM IS ALL IMPORTANT. Your Partners can call BS on your form at any time for failing to complete 5 consecutive reps with good form. Once you have hit your safe limit, you will continue to buy in with 5 burpees every time a partner lifts and encourage and motivate your partners.
Record the heaviest weight. It will take 10 sets and 50 Burpees to get to 315lbs.
Skill – Single Hand Kettlebell Swing/Transfer
Daily WOD – AMRAP 15 minutes
Begin with one time buy in of West Alabama run and back
50 Invisible Rope Triple Unders
12 Single Arm Kettlebell Swings/Transfers RX 53/35
Waiters Walk across gym alternating arms each round
No Cool Down