C-WOD Monday, August 6, 2012.

1.  Back Squat
work up to a 1 rep max

2.  Front Squats
3 x 10, same weight for all sets.  Make it heavy as possible w/o failing before 10 reps.

3.  RDL
3 x 8-12 Romanian Dead Lifts, same weight for all sets (across) go heavy. – watch the demo video here.

4.  4 rounds of:
15 Weighted Abmat Sit ups 70/50 – anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar – no swing, no kip, control the negative.
9 Second L-Sit

5.  Split Practice
Spend 8 minutes (4/side) working towards a split.

6. Recovery Row
7 min easy Row – no straps, no monitor








Big Jelz getting after it on the clean ladder at the Hilton Head competition this summer.

Quote of the day:  “Battle is the most magnificent competition in which a human being can indulge. It brings out all that is best; it removes all that is base. All men are afraid in battle. The coward is the one who lets his fear overcome his sense of duty. Duty is the essence of manhood.”
George S. Patton