Welcome to a new week of fitness! Let's get Monday started off with a CrossFit Benchmark workout called “Quarter Gone Bad”. For this workout you will perform continuous work for 15 sec and rest 45 sec of the following movements; thrusters, weighted pullups and burpees for 5 rounds. Tuesday we will feel the air “Swoosh” around us starting off with a buy in of parallette pass throughs then straight into 5 rounds of GHD situps and barbell reverse lunges. For Wednesday there won’t be “Da Rest” for this 10 minute AMRAP of rope climbs and running. Then on Thursday we want to see “No Wink” from our front squats. This strength piece is dedicated to building strength in the bottom position with 5 sets of 2 pause front squats plus 3 front squats. Friday’s WOD we will build to a 3 rep bench press then “La Di Da” into a short to medium length chipper with bench press, kettlebell snatches and rowing. Finishing out the week with “Scientist” Saturday. Look to work in partners in a you go I go longer grinder style workout of push press, hip extensions with ball, leg throws, wall balls and Russian twist tosses.“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will”- Epictetus
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