Wish you were here…

The MadLab Surf Trip kicks off!

Wayne & Walter… student and coach.

This is after Wayne’s 1st attempt at surfing–which he totally made look easy. Getting past the break and catching waves right into shore.  Looks like Walter here is a pretty awesome coach!

Quote of the day: “Thank goodness for all of those burpees we do!”

Stay tuned for more surf pics… either of surf, or parties, or somewhere in between.  Wish ya’ll were here!

~Squad

Friday’s Workout:

Warm Up:

10 Standing cobra
10/10 Tea party
10/10 Bulgarian split squat
20 Cuban press
1 Minute glute march
10/10 1 kb front squat

(:15) Skill/Tech:

A1 – Box front squat 6 sets of 3

A2 – Snatch 6 sets of 2 (75% of 1rm)

(:50) Workout: AMRAP 10 min – (95/65 lbs)(Comp 135/95 lbs)

6 Shoulder to overhead
7 Front squat
8 Deadlifts

Optional Finisher: OTM 10 min – 30s russian swings

Saturday’s Workout:

Warm Up: Coach’s Choice

(:12) 8 minute dead bug

(:20) Groove wod movements

(:35) Workout: “Ou La La” 

5 rounds for time

5 Deadlifts (225/155 lbs)
15 Push ups
2 Rope climb
400 m run

Optional Finisher: Accumulate 25/25 slow box step ups

Give ‘Er!!

HOS