Welcome to PR City, everyone! Wow, what a amazing day yesterday as many Personal Records were set on all of those Squats. We are so proud of you and consider it an honor and joy to coach you (whether you PR’d or not!). This is yet another reason to post your scores DAILY into Wodfiy. It’s not to see how you stack up “against” everyone else, unless that’s your thing and you’re competitive (which is just fine). More than that, it’s to see how you’ve progressed in YOUR fitness level. So keep up the good work, and continue (or start!) logging your scores.
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups* (5 burpee pull-ups) (burpees + 10 jumping pull-ups)
*Bar MU will also count as RX+, go with Ring MU if you have them.
-20 min. cap-
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
EMOM x 10
Min. 1: Goat*
Min. 2: 30-40 second Hollow Rock or Plank Hold
*Push-Ups, Handstand Push-Ups, Handstand Walk, Box Dips, Ring Dips, Pull-Ups, MU, Pistols…make sure it’s gymnastic and get 1% better!
Calf Smash on Foam Roller
Competitor Accessory Work
50 Calorie Row
40 Front Squats (135/95)
20 Push Jerks (135/95)
10 Ring MU
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!~
~Thank you to everyone who came to G-Pub on Friday night, it was a great time!~
~Great job to everyone who ran the 5k yesterday! Way to represent CFP~