Get Ready for the Weekend Workout!

Good Morning Folks! Spring is so close I can feel it. Today it’s supposed to be in the 70s here in Northern VA – I love this time of year around here. The signs of spring are all around and the cherry blossoms will soon be in bloom. It really is one of the best times to live in this area — Spring and Fall. The other 2 seasons, well I can take them or leave them.

Nicer temps also mean the workouts will be partly outside too – which I love. So this morning, sure enough we took advantage of the 50′ temps.

Outside Warmup
30m sprint
back pedal
heel to butt
shuffles
30m sprint

Skill
Burgener Warmup

WOD
Tabata!
4m stations (30s on, 10s rest) – Lowest rep count is your score
Pull Ups 2
30m Sprints 2
65lb Dead Lifts 10



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