run 800 m
row 800 m
500 rope jumps
100 KB swings 25/35


10 O/U squats R AHAP
10 O/U squats L AHAP
rest 2 min
8 O/U squats R AHAP
8 O/U squats L AHAP
rest 2 min
6 O/U squats R AHAP
6 O/U squats L AHAP
rest 2 min
4 O/U squats R AHAP
4 O/U squats L AHAP
rest 2 min
2 O/U squats R AHAP
2 O/U squats L AHAP
rest 2 min
1 O/U squats R AHAP
1 O/U squats L AHAP

Post weights used to comments.

Daily Extras - 

Repeat the Warm-Up post workout.

Workout Notes: 

  • O/U squats are tricky. They are like OH squats in that some of you will struggle with having enough shoulder flexibility to do them. If you are one of those people, don't sweat it. It's not your fault. You were probably born that way. Yes, you can probably make strides toward having more flexible shoulders. Maybe even to the point that you'd be able to do this movement proficiently. However, some of will NOT. And efforts made toward gaining the flexibility to do this movement may undo your shoulders in ways which are NOT good.
  • If you are one of the 3 in 10 who really don't have the shoulder flexibility to do this move, rest the OH weight on your shoulder instead, then proceed as demo'd. 
  • It's best if you load both the OH & Under hands with the SAME weights today. However, this is not ABSOLUTELY necessary. In fact, in the future, you can expect a workout which is unevenly weighted to pop up.

The World Health Organization says bacon, sausages and ham are among the most carcinogenic substances. They are now right up there with cigarettes, alcohol and arsenic. Click HERE for one of the million, or so articles published on this yesterday. 

I'm super interested in hearing your thoughts on this. Do you think processed red meats are really to be thought of along the same lines as arsenic? Will this change the way you eat? Are processed red meats really at the heart (get it) of the world's health problems? 

That's a TON of stormin going on in one little garage! (GPP OK)