“Seek first to understand, then seek to be understood.”
Stephen R. Covey
It’s been an interesting day at MSG? Stacks of new peeps coming in and training, stacks of new gear to play with.
We received a bunch of gear today just before our 1230hr session. What do you do when there is no forklift on hand?
Functional Warmup – unload 4 pallets for time!
For your viewing pleasure, here is some eye candy for the movement enthusiast and people who enjoy watching really muscly russian men who lift heavy things for a living roll around on the ground in tights.
Rite of Passage WOD
A1. SA KB Press
3 x 6-8 reps each arm
A2. SL KB Romanian Deadlift
3 x 6-8 reps @ 30X1
A3. Side Planks
3 x 30-45 seconds each side
In partners, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
KB Man-Makers x 3 reps
BB Jerks x 6 reps @ m.50kg,f.30kg
Box Jumps x 9 reps (m.24”,f.20”)
A. Front Squat
B. C2B Pullups
1 x max reps
C. 21-18-15-12-9-6-3 of:
Push Press, m.35kg,f.25kg