17 November

CrossFit Endurance had a great dynamic warm-up posted today.  It will be a new feature on their site, and I definitely recommend it.  I will continue to post them if they apply to that days workout.  Break some barriers today.  Shoot for a new 4RM.  This is a little different than your standard 1, 3, or 5 rep max, but go for it.  Get out of your comfort zone, and work for a new progressively overloaded RM.

Dynamic Warm Up

2 Rounds

3 Strict Pull-ups

5 4 point squats

5 Jumping Squats

10 Leg swings (all directions)

WOD

a) Take 20 minutes to find 4RM on Back Squat

b) For Time

    100 Overhead Squats 95/65 lbs

    *every time you break - 20 Double Unders

Always remember...scale if you need to.