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A.) posterior chain work
3x10 Good Mornings @ workable weight w/ perfect form
3x10 back rack lunges @ same weight
3x10 Romanian Dead Lift @ same weight
These movements are to prepare us for our next strength cycle. Not every day do we need to obliterate our system. Focusing here on perfecting movement and adding a bit of accessory in. Try to contract the specific posterior muscles we are using in these movements to engage properly.
B.) 2011 open wod 11.2
15 minute AMRAP
9 deadlifts 155/100
15 box jumps 24/20"