02.27.2014

DON'T FORGET TO SIGN UP FOR THE OPEN! 14.1 WILL BE ANNOUNCED VERY SOON.  WE WILL COMPLETE THE WOD SATURDAY MORNING DURING THE 8:30 CLASS. IF YOU NEED TO MAKE IT UP PLEASE USE THE OPEN GYM TIME SUNDAY MORNING TO DO SO. WE ENCOURAGE EVERYONE TO COME OUT AND SUPPORT YOUR FELLOW ATHLETES! FRIENDS AND FAMILY ARE WELCOME TO COME WATCH! SIGN UP IN 2 MINUTES HERE.

WARMUP
COACH LED DROM AND ANKLE/HEEL CORD PREP

FITNESS
1) 3X5 BACK SQUAT
2) 3X5 FLOOR PRESS

PERFORMANCE
1) 5X3 BACK SQUAT @ 90%
2) 3RM FLOOR PRESS, 1X MAX REPS @ 80% OF 3RM

WOD
FOR TIME:
10-9-8-7-6-5-4-3-2-1
POWER CLEAN @ 75% BW
STRICT PULL UPS

CASH
3 ROUNDS
1 MINUTE ON, 1 MINUTE OFF
MAX 10 LBS PLATE PUSH