PAYDAY PULL-UPS: Perform a max set of pull-ups (or a max set with the smallest band possible). Get a Free Month for 50+ Men’s/30+ Ladies on FILM!
Strength: Suitcase Deadlift
Work up to a 1RM (1 Rep Max) on Each Arm. Score will be written as Left/Right = Total
Skill: Tire Flips
Dr. Dan L. at the 0515 Class flipping the 500lb Tire….it was awesome to watch. Good technique, hard work and a fair amount of temerity got it up and over for the good Doctor, 76 years young, and his son Sean L. in the orange shirt was right there to see it all happen….GREAT JOB!!!!
I’ve been accused of having a Man Crush on Rob Orlando, so here’s his 1000lb Tire Flip http://www.youtube.com/watch?v=ebWVMxbTK2k
RX’d WOD: Tire flips (with Pusher) 45 secs, Tire Jumps 30 secs
Scaled Practice: Double Unders
WOD: “BUCK FURPEES!”
100 Burpees for time
Cool Down – 50 GHD Sit-ups (sets of 10-15)