6AM Athletes Tues 28 Nov 2017 - Andrew's Day

Andrew, Jason, Katie, Rishi, Bill, John, Kyle, and Adam showed up to play

Jackie made a cameo appearance but did her own thing as she is recovering from knee injury

Think about it. We do more for a warm up then most people do all day

Warm Up
400M Row
20 Air Squats
10 Hands Off Pushups
50 Sit ups

Then we got right into the Heavy Stuff. Heavy is the key word. The idea was to pick a heavy weight that you exhaust at 10 reps - then do each weight movement 5 times at 10 reps each. It's a real killer. Bet you feel those arms the rest of the day! If you don't - you did not do it right.

WOD
25 Pullups
50 Dead lifts (Heavy to the point of exhaustion at 10 reps)
50 Hang Cleans (Heavy to the point of exhaustion at 10 reps)
50 Push Press (Heavy to the point of exhaustion at 10 reps)
50 Bar Push Ups
50 Wipers (Flat on back with barbell held up in bench press position)
25 Tire Flips

Plan for tomorrow is to do some interval work.