Wednesday – 012016

Will at WZA
Owner/head coach Will during the final workout under the lights at Wodapalooza!  The Real eX Men had a solid weekend after a less than ideal start on Friday.  We managed to capture a first place finish on a workout and almost climbed into the top 25.

Warm-up/Injury Prevention
As a class, run 400 meters, then 3 rounds NOT for time:
20-25 GHD sit-ups
8 Good mornings with empty barbell
6 I’s, Y’s, and T’s with a band and with a 4 second eccentric movement
5 reps of a 5 second hold of kettlebell T-spine stretch

Workout of the Day
In 15 minutes:
Buy-in with 100 kettlebell swings (53/35), then in remaining time, do AMRAP of
20 Kettlebell overhead squats (10 each arm)
40 Double-unders

If you cannot overhead squat with the kettlebell, select a slightly heavier kettlebell and perform goblet squats instead.

Post your scores to the Whiteboard.