REMINDER: IF YOU INTEND TO COMPETE FOR A SPOT ON THE CFHR AFFILIATE TEAM, YOU MUST DECLARE YOUR INTENT BY E-MAILING MEEGS (MEGERJ@GMAIL.COM) BY FEB 16TH!!!
Becky tackles Knees to Elbow like she tackles life…no barriers, no obstacles, no limits.
7 rounds for total working time:
10 Unbroken Sumo Deadlift High Pull (95#/65#)
10 Unbroken Burpees
10 Unbroken box jumps (20/14″)
rest 2 minutes
The big clock will start at “GO.” Time your own rest off the big clock. When you are done, subtract 6 minutes from what’s showing on the clock to get your score. The goal is to push HARD for each work cycle. Control breathing and regain mental focus during the rest period.
Standards for RX’d (be strict with your self-assessment):
SDHP: Bar comes to chin level (graze chin or pass in front of it). Cannot pause, regrip or drop bar to count as unbroken
Burpees: Chest and hips must be on ground at same time. Feet leave ground in jump. Hips and knees fully extended at top. Hands touch behind head (arms CAN be bent). Absolutely NO pausing at top or bottom to count as unbroken
Box Jumps: You can jump down (rapid fire) or step down, but there can be NO break in jumping pattern (no pausing at bottom or top of box) to be unbroken. Hips and knees come to full extension at some point (on top of box or as jumping off).
Skills: Overhead Squat (review), Medball Deadlift, burpee
WOD: 3 rounds for time:
10 medball deadlift
Phenomenal Video. So much wisdom in here. OPT pointed out this one. Start at 2:00 into the video, sit back, and be inspired.
BE INSPIRED, LIVE STRONG!!