Friday 5 Sept

Guys,

I have a Basic Course on deck, so I will not be working out in the afternoons for the next two weeks. I will post the WODs for you guys, and catch up with you guys for questions during the days, but you will be on your own for the next couple of weeks. Remember to keep your form solid on exercises, and to breathe, and get it done. Anyway, here is today's workout.

Deadlift 3 x 5 Work up to about 85% of your 1rm for your final three. Deads are meant to be done HEAVY, so go as heavy as you can, till you cant get any heavier for a triple. After that, do the following for time:

3 rounds of:

15 GHD situps
20 Box jumps (as tall of a box as you can manage)
26 Russian twists with a 20# med ball
1 minute jump rope

As always, post times and loads to comments. Have a great weekend, and make sure you ALL get back to making time to workout, and putting your numbers up in the comments. I know everyone has had a busy week, but you still have to make time to work out.

SIDE NOTE: I had to sub tan hooded sweatshirts for the OD green ones. They were not going to be able to get green hoodies for almost another month. Every vendor was out of stock. The tans ones are going to be similiar to the coyote color.