Tuesday 10.14.14

Oyuki gets LOW

FESTIVUS BUS LEAVES SATURDAY AT 6:15 AM!

Your driver is Jimmie. Be kind.

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Coach Sarah has room for spectators in her car. 

She is leaving Muscatine around 8 AM and staying at Festivus until 2 PM. 

Let her know if you're riding along.

When setting up for a deadlift, think "proud gorilla". 

Puff up that chest and set those shoulders BACK.

On the way down, pretend you are keeping a quarter squeezed between your shoulder-blades.

DO NOT LET THE BAR PULL YOU DOWN.

Use your LEGS to bring the bar down. YOUR LEGS.

WOD

This is how it should look on the way DOWN, too.

8 Rounds

3 tap-and-go deadlifts, followed immediately by

3 over-the-bar burpees (fast and explosive) 

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Alternating minutes for 21 minutes

3 burpee muscle ups or 6 burpee chest-to-bar pullups 

10 pistols (5 each leg) 

10 box jump (30"/24")