Strength:

1-3-5 (Press, Push Press, Push Jerk)
Do all three movements in succession without putting the bar down. Three Rounds


WOD:

"Buddy Bar"

3 Rounds

(95/65) Weight for all movements


20+20 Front Squat
20+20 Hang Power Clean
20+20 Push Jerk
200 Jump Rope Singles



Done in Pairs - Athlete 1 will do 20 Front Squats while Athlete 2 rests. Athlete 1 will then hand the bar over to Athlete 2 and rest. This is repeated without putting the bar down through all three movements. When Athlete 1 hands the bar off after the Push Jerks he/she does their 200 jumps then goes and gets the bar to start over with the Front Squat. Athlete 2 will finish the Push Jerks and then hold the bar while Athlete 1 completes the jumps. The team can rest when and however they want but the bar must not go back in a rack or touch the ground. Time is called when Athlete 2 finishes the third set of jump ropes. This work out will not be put on Beyond the Whiteboard (for those of you who track your work outs on that site)... It's a partner WOD and would change each time you do it based on who your partner was. And honestly, sometimes you should just do a work out to get through it and not worry so much about your time.

We've done a lot of sumo deadlift high pulls here recently... here's Derek Anderson showing a great start position for these. DA is a great person to watch when it comes to range of motion and form... he's rock solid on most everything he does. Although I will warn you to stay away from him if there are double unders involved....



JP Soto and his wife are organizing a fund raiser for their church... see the details below for more information.


Hello Friends,


I'm reaching out to you today to see if you will be willing to help me with a fundraiser Sonia and I organized within our Life Group (bible study). In May, our group leader Leo Wurschmidt, is traveling with our church to Sengal Africa to engage in relational ministry and perform light construction projects. The cost of his trip is roughly $2,400 and we're trying to help him cover a small portion of that through our raffle basket.


For $5, you can purchase a raffle ticket and a chance to win the following:


* $50 Gift Certificate to the Pottery Barn;
* 2 Unframed, limited-edition Andy Marquez Prints;
* 1 Gift Card for one year of web hosting through Media Temple;
* 1 Custom painting created by Charlotte artist, Katie Carriker;
* 2 Tickets to the April 14th Bobcats vs. Chicago Bulls game;
* 1 Football signed by numerous NFL Alumni players;
* 1 Surprise basket filled with treats to start your Spring gardens
* and more....!


If you can help, please respond to my email and let me know you'd like to purchase a ticket. The deadline to purchase tickets is Sunday, April 11th. You can make your checks out to Forest Hill Church. That way it is a tax deductible gift. Just put "Senegal-Leo Wurschmidt" in the note section. Mail me your check at the following address:


JP Soto

Thanks so much for helping us make this trip happen. It will mean a lot to me and Sonia to be able to help Leo with his missionary work. For more information about the trip, please visit the fundraiser website:

http://charlottetosenegal.com