**ALSO, Friday we’re doing a legit 30 minute Hero WOD, it’s gonna be awesome. ON FRIDAY also, we’re doing “Grace,” if you want to before the workout kicks or after, or at another time during the day, or at home with video. Beyond the Whiteboard dot com is doing an event where you can submit the video of you doing it, and buy a T-shirt with your level on it. There’s scaled options, Rx’d options all that stuff. I put this out to you guys only if you’re a current member of BTWB (Beyond The White Board) because it’s a way to make you join them and pay money, which isn’t a waste because they do provide a stellar service for tracking workouts, but it does cost money. It’s up to you, if you want to do it, and submit it to BTWB it does have to be videoed, so plan for that, but heck yeah, let’s do it and have some fun that way!**
A good old lifting session with your buddies! Can’t beat that in my mind. Maybe if it was like 68 degrees, and the only music available was AC/DC then you can’t beat it, but hey it’s close 🙂
Hanging Deadlifts 5×10
Bent Over Rows 5×10
Reverse Hypers/45 Degree Hip Extensions/GHD Hip Extensions 5×10
All these moves, are designed to improve your lifting, and strength in general. Also to alleviate sore spots in the back and hamstrings, as well as fortify those areas so they can move more weight when it comes to cleans, snatches, deadlifts, KB swings, all that stuff :). GET IT.
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