Level 1

5 Rounds:

3 min AMRAP then 1 minute break

3 Front Squat

6 Burpees

9 Wookies

Level 2

5 Rounds:

3 min AMRAP then 1 minute break

3 Front Squat, 135/95#

6 Burpees

9 Wookies

Level 3

5 Rounds:

3 min AMRAP then 1 minute break

3 Front Squat, 165/ 115#

6 Burpees

9 Wookies

Level 4 Rx

5 Rounds:

3 min AMRAP then 1 minute break

3 Front Squat, 205/135#

6 Burpees

9 Wookies

Motivation

I hope you had a wonderful weekend.  My motivation this week is based on the wonderful weekend we had as a family.  We had an exceptionally good weekend.  This year my Birthday fell on Easter Sunday.  I don’t know that this has ever happened before.  Saturday we spent 7 hours at the park near our home playing soccer, tennis, swimming in the pool and having a BBQ.  Easter morning is fun in a home with the five kids as they search for their Easter Baskets.  This weekend I also had my brother in town from Hong Kong.  This is the first time he has been back home in nearly three years.  My Father also came down from Modesto Saturday morning.  He left after breakfast on Sunday and we had Easter dinner at my Mom’s that evening.  I can’t remember the last time I spent time with both my parents on my birthday let alone Easter.  All in all it was a great family weekend.  Makes me wonder why we let so many distractions keep us from getting together more often.  Make it an awesome week.

Strength

5 Rounds: Shoulder to Overhead @ 90% of 1 rep max Press

Strategy

Smooth and steady.  While the Front Squats are supposed to be heavy everything else should be done at a steady pace.  You want to be quick but not get caught holding your breath which will make the last 90 seconds of each round miserable.  Focus on your breathing.  Be awesome

Get more Awesome: 50 Scissor Kicks / Hip Flexor Stretch