STEPPIN’ IT UP

Warm up:  300 m row/run; 3x 8 lunges, 8 push ups, 20 mtn clmbrs (tot knees to chest)

Mobility:  hips/calves/glutes; bands--foam roller--lacrosse ball

Skill Focus:  Proper Step Up form – stress dorsi flexion https://powerathletehq.com/blog/2013/05/29/movement-demo-barbell-step-up/

WOD:
Levels 2 & 3
BB step up x 4-6 reps per leg (6 if you can) @40% 1 rm back squat

Level 1
BB step ups x 4-6 reps per leg (6 if you can) at a weight at which proper form/posture can be maintained

Levels 2 & 3
20 OH walking lunges 45#/25# (arms LOCKED out and knee MUST touch ground)
15 perfect burpees CFFB style
5 RFT

Level 20 OH walking lunges if form/posture can be maintained or 20 db
walking lunges
10 perfect burpees
5 RFT
Post wgt used (w/ perfect form) for step ups and time for score

Happy Happy Belated 41st Birthday Maria!  We might need to redo that finisher -- Jonathan was waaay too easy on you. . .

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Best ever on the shout outs:  the board is overflowing with PR's and achievements for the months of Oct/Nov.  Great job everyone!!

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A few of these have been achieved and most are in the making.  If you don't have a goal up there, what are you waiting on?

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