2014-06-25 Keeping the legs moving with a Death by Burpees buyout

Meet downstairs at 1610

Warmup:

PVC stretch
2 Rounds of:
10 Superman
Toe touches from mats to black top
Inch worm back


WOD:

4 Rounds for time:

10 KBS (53/35)
10 Front Squat (95/65)
10 Toes to Bar
Run 200 Meters

Note: Although this is for time, concentrate on maintaining good form. With the front squat, remember to keep the weight in the heels, maintain the lumbar curve, chest up. Butt travels back and down. The bottom of the squat is below parallel (hip crease is below the top of the knee cap). Full extension at the hips and knees. Bar is "racked" on the shoulders. Elbows high, upper arms parallel to the ground.

At Geoff Erichsen's request, we will do a Death by Burpees BUYOUT.