Luke, I Am Your Father

Did you pick up your hoodie yet?

WOD for Monday 110711 – Click Here For Today’s Schedule
Deadlift
2-2-2-2-2
–Rest–
15-9-6-6-9-15 For Time:
Deadlift (1x bodyweight)
Burpee Pullups

Post Rounds Completed to Comments
For the strength segment, perform 5 sets of 2 Deadlifts.  Lower the bar back to the floor under control for all reps.

For the conditioning workout, use 1x Bodyweight for the Deadlift (scale to 40% 1RM).  For Burpee Pullups, perform a burpee, jump and hang at full elbow/shoulder extension from the bar and then perform a pullup.  Today’s workout comes courtesy of Coach Paul!

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility – focus on shoulders
Row 500m 6 to 8 intervals; rest between intervals the same amount of time it takes to row distance
Stretch

*EXPANSION UPDATE*
Painting is finished!  Demo on the wall up by the garage door should take place today, which will make room for our new “check in” area.  Framing for the wall cut out should be completed today.  The new Pullup Rig is assembled and secured (see below)  Thanks for your patience as we get everything done over the next couple of weeks!

Our new Pullup Rig is in!  Please read:
– We will NOT be using tape on this structure. The bars are 1.25” diameter (normal size). If you need more grip you can use chalk or get a pair of gymnastic grips from Again Faster.

– The low bar on the Dirty South Bar attachments need to be used from the inside of the rig, facing out. If you use the low bar and face into the rig while doing a kipping pullup you’re going to smack your head on the next bar up. Try to avoid this.

– There are 8 squat racks around the perimeter of the rig…in each 4’ section. Do not leave your bar up on the racks once you’ve finished lifting.

– Use the racks around the perimeter facing into the rig, not from the inside facing out.

Strength & Conditioning Original, Greg Amundson, performs Burpee Pullups
[youtube]http://www.youtube.com/watch?v=LwBWR8kzeUc[/youtube]