0500 and 1130 at Fredericks Gym
I keep hearing from 89ers that today you woke up and felt different, that you felt something amazing.
Call it a disturbance in the Force; call it a wrinkle in the Matrix. Call it what you will – but today is a special day. 7 July is the birthday for me (Aaron) and Nick. Two people. One day. Celebration. Unity. Glorious unity. And you all felt it.
And in celebration of this monumental event I have decided to create a Workout for us that plays on my interpretation of both Nick and I’s strong suits in CF. I hope you enjoy!
Burgener Warm Up
10 Shoulder Dislocates
10 Behind the back PVC presses
7 Minutes to work up to a 1 RM Clean and Jerk
7 Rounds of:
8 KB Deadlift 180/140 (If this is too light use your final clean bar as the DLs.)
4 Bar Muscle Ups (scale as needed with Pull ups and Dips)
–rest 10 minutes–
7 min AMRAP:
7 Wall Balls 30/20
That shouldn’t be too bad.