Friday 11-11-11 (Burpee Challenge 95)

Please everyone refer to this weekends schedule changes below.  Also attention to the morning workout crew.  We will be adding on  Friday 5:00am and 6:00am morning classes  NEXT Friday (11/18/2011).  This will be a trial run to see how it works with Parker's schedule.

Parker and I both passed our CrossFit Endurance certification this past weekend, so you will very soon be seeing Running Form incorporated in the skill/strength portion of the workout.

15e x'ing Hand to Elbow Plank
10e uni leg/opposite arm KB Deadlift
x3 rounds (if time)
30 Jumping Pullups
30 Pushups (advanced people do Plyo Pushups)
20 Deadlift (135/95)
3 rounds for time
You must have control of the bar at all times. This means you are not to drop the bar at any point in time and you must follow it down in a controlled motion every single rep, INCLUDING the last rep. It's a lighter weight so you can work on your speed, but BE SURE TO MAINTAIN FORM!!!


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