Today’s WOD:
Pendlay Rows
3-3-3
Go heavy, but maintain good form! This is an assistance exercise, not a hulk out exercise.
Good Mornings
3×3 (95#/45#)
then
2 Rounds:
100M Overhead Carry (115#/75#)
100M Sprint
100M Farmers Carry (24kg/16kg)
100M Sprint
100M Plate Carry (45#/25#)
100M Sprint
Advanced WOD:
6 Rounds:
3 Ground to Overheads (185#/125#)
6 Chest to Bar Pull-Ups
9 Clapping Push-Ups
Burpees as the single best exercise out there? I’ll keep mixing it up, thanks. I’ve had enough burpees from the Open WOD and regular workouts to last me a couple months.
Compatriots, bring a friend day is tomorrow. You know the drill, bring your friends through and we’ll have an appropriately scaled workout for them. Magic will happen.
Also, what the heck happened to all my people posting online? Google analytics tells me that like a million people visit on a daily basis. Don’t just visit and click the refresh button incessantly, get involved with the posting. Otherwise you’re that creepy person at the party who doesn’t say anything but knows what is happening in every conversation in the room. No creepers at CFRVA, please.