I hope you guys are ready for a big week of kicking ass.
This is a big week for our beach front competition, "Flex - On the Beach" as our next price jump is on Friday! Make sure to let your friends know that if they want to sign up, the time is now!
Above is a picture of a rope that is not wrapped around a beam anymore. Below is a picture of the two idiots who used the rope full well knowing the consequences of not putting it back. The douche list.
Matt and Ilch, welcome to the douche list. This is a very special version of the list, we want to make sure that you two actually know how to put the ropes up and take them down. So your punishment is to put the ropes up, and take them down, 5 times each for time, instead of burpees. Ilch, you knew this would be the punishment before you started. The ladder is up front.
Mike, what do you have to say to Ilch and Matt about not hanging their ropes back up?
A busy Perv Sunday
WARM UP
400 Meter Run
10 Pass Throughs
10 Kettlebell Shoulder Presses (each arm) - Light Weight
20 Back Squats Empty Bar, Pause on reps 5, 10, 15, 20
STRENGTH
15 Min to Find 10RM Back Squat
(You should only perform 3-4 attempts at this MAX, pace 1 set every 4 min on attempts)
*Note, your first attempt should be about 70-75% of your 1RM*
WOD
3 Rounds For Time
200 Meter Run
20 Burpees
30 KB Snatches (53/35) - 15 right/15 left
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