Warm Up:  Agility Ladder Drills For 4 Minutes

Mobility:  5 Minutes

SWOD:  8 Min To Warm Up To First Set For Front Squats
Front Squat: EOM (Every Other Minute) Do 3 Reps

Then Do:

Power Snatch 1.1.1. X 3 2-3 Mins
( . ) Denotes a 10 Sec Pause Between Reps

WOD: For Time:

20 Overhead Squats (95/65)
15 Shoulder to Overhead (95/65)
20 Front Squats (95/65)
15 Shoulder to Overhead (95/65)
20 Back Squats (95/65)
15 Shoulder to Overhead (95/65)

Who knew that ladder drills would make my gluts and a few other muscles burn so badly? I certainly did not. Wow!! The next time I watch my son and his team mates complete rounds of ladder drills, I’m going to cheer something fierce.

I completed the WOD reps with 45 pounds, which was a struggle and down right uncomfortable. To develop strength, the struggle and the discomfort is necessary.  Sometimes when my muscles are shaking and puddles of sweat are beneath me on the floor I have to remind myself of my personal goals.

The most difficult and uncomfortable exercise for me today was by far the overhead squat.  Don’t get me wrong, the power snatches weren’t cake either, but the overhead squats require good core strength and solid form. About half-way into my squat, I struggled to keep the chest up, and the back straight, all while trying to push my butt out. Maybe I should have used less weight; I’m not sure, but to perfect my form, I will practice with my 25 pound bar at home.

I smile a lot when I work out. Actually, I smile a lot period. Today was not the first time that the instructor either told me or asked why I was smiling. LOL! I might be smiling outside, but that obnoxious filthy mouth inner voice is saying stuff like, “Come on! Get your ass movin!” “Don’t F’N punk out!” That sweet voice says other crazy ish, but you get the point. The inner voice, who bitches like a military drill instructor is encouraging and motivates me to push myself harder.

Yáll keep it movin!