Rules for Bodyweight Movements

Workout of the day for Wednesday September 25th, 2013:

A.
“Donny”*
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

B.
500M Row.

*If you are participating in the Women’s Gauntlet on Saturday it is recommended that you take Wednesday off, train Thursday, and use friday to mobilize and do some light work. If you are coming in for the workout today it is a good workout to practice your efficiency of movement, to do this stay light and keep the intensity low, work on perfect touch-n-go form on deadlifts and rhythmic burpees; No reason why you can’t row hard!

There is a reason that we do “gymnastic style pushups”; why we work to always perfect our air squats; why we maintain tension on pull-ups and hook our thumb around the bar as well—we are hitting standards that improve our mechanics.

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