2/24/12 We ARE AllStars!

-Written by KC

Concentration is the fixing of the mind in one place.-Yoga Sutras of Patanjali 3.1

I couldn't be prouder of this crew. 5AM and going for it!!!

Back Squats and Rope Climbs

What a COMBO! Coach Don led an outstanding class today at 5AM. Wonderful agility drills that gave us a good warm up, worked our coordination, speed, agility, and our midline stability. Totally rocking!

Workout of the Day

Warm Up:

Run 800m.
Speed/Agility ladders with sprints including Coach Don’s new midline stability drills

Skill:

Back Squat points of performance

WOD:

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Back Squat 75/55 scale up or down appropriately

Substitute 8 Towel Pull Ups per Rope Ascent if the Rope Ascent is not available to you