Warm-Up ~ Get Started on those Burpees!!! Get at least 50 in for a warm-up...those daring enough...get 100 in for the warm-up then perform the Admiral!!!
Strength
Back Squat (across)
5 x 7
Bench Press (climbing)
10 x 3
The Admiral
3 RFT ~
20 Burpee Pull Ups
20 Front Squats (155#/105#)
20 Box Jumps (24/20)
Syd ~ BS (@225#) / Bench (215#) / 20:44 (135#FS)
RV ~ Admiral Only ~ 26:00 (Burpees, 45# BS, 20"Step Ups) ~ Awesome work!!!
tb ~ 50 Burpee Warm-Up + Youth WOD / Admiral ~ 21:28 (185# HBBS)
I also did the Youth WOD (5-9th grade):
EMOM for 15 Min:
1st Min = 30 Air Squats
2nd Min = 10 HR Push Ups
3rd Min = 30s Plank Hold
Repeat for the 15 Minutes
(I did 10 Burpees rather than the 30 Air Squats...to complete my 100 Burpees for the day!!!)
ALSO not realizing that I was going to perform the ADMIRAL w/ Syd for an additional 60 Burpees...
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