Windmills (Kettlebell or Barbell): learn the movement, work on technique, and go heavy.
WoD: For Time
- 30 Overhead Squats (65/45)
- 40 Atomic Sit-Ups
- 50 Front Squats (65/45)
- 60 Sit-Ups
- 70 Goblet Squats w/KBell (35/26)
- Katie B: 10 Double-Unders in a row; 5 unassisted pull-ups.
- Andy Ludwig: has the most densely grissled upper back muscles i’ve ever had to roll out. It was like gravel. I’m so amazed by this feat that I was motivated to post it as a PR. When you see Andy, be sure to congratulate him on having lats, scaps, and rear delts that are actually concrete.