Part A:
In 20 minutes make 3 attempts at a 500m Row.

Part B:
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16kg)
Workout courtesy of crossfitinvictus.com

If an individual who squats more than 850lbs is speaking on ways to get stronger, I suggest it’s in your best interests to listen. Brandon Lilly, a prolific power lifting athlete who has a raw lifting meet total of over 2200 pounds and geared total of over 2500 pounds, recently said –

“ Before anyone heard of the “posterior chain” how did anyone get strong?!?!?! By working their backs, hamstrings, and glutes! No fancy machines, just heavy shit being lifted. Stop looking for easy answers to strength… The easiest answer is hard work with a barbell. Period.”

The point is pretty clear… do the hard work to see real results, don’t look for short cuts, and listen to who you may seek to be as I’m sure they are there for a reason. If the things you truly wanted were easy to get, they probably wouldn’t be worth having. Constantly look for ways to get better and push your limits!

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