10/4/12
Strength
6 sets of:
1 Push press + 1 Push Jerk
3:00 rest

WOD
3 rounds of
6 handstand push-ups
9 ground to overhead (70/50kg)
12 burpees

WOD Dessert:
20 leg throws (heels shouldn't touch ground. Don't arch back when legs are lowered)

After that long workout yesterday you guys will be glad to see this one for today. This one will be completely different than yesterday in that you'll feel less of the lung burn and more of the muscle burn. The weight for the ground to overhead should be heavy-ish for you. Look at the RX weights....that's a solid increase from what we usually prescribe for ground to overhead. Push yourself to go a little heavier guys!

Also - we only have 2 days left of our Friends and Family Funtastic Free week! So far we have had dozens of people come try the Fort and I can't thank you guys enough. This has been our best F&F week ever! Remember Friends and Family, if you fell in love with CrossFit Fire, the next step for you will be ramp-up. We only do ramp-up once a month and the next session starts Monday night at 7PM. Get registered!