One of the strongest and nicest guys in the gym. Derek is always willing to help out his fellow CFMers and definitely motivates everyone with his words and by his example!
Strength / Technique WOD:
Snatch Grip Push Press + Snatch Balance (or 3 OHS depending on your needs)
(3 + 1) x 5
** For a select few of you, if your PP weight is easy for SBs, do 2 Snatch Balances. But if you’re form is suspect or you struggled on the 1st, stick with 1!
Conditioning / Partner WOD:
One Partner Runs 400m
While the other Partner does AMRAP of:
10 Jump Squats
10 AbMat Sit-Ups
10 KBS 16 / 24
** Team up with someone using the same KB weight as you, if possible. **
** Pick up where your partner left off **
** Score is total number of rounds completed between both partners in the AMRAP. **
Stand and Sit Up STRAIGHT All Day Long!!!
Each time you catch yourself slouching, tally up one burpee.. We’ll do them all on Tuesday before the WOD as a group!