12.01.2014

THANK YOU FOR COMING OUT TO THE MUSTACHE BASH!

THANK YOU TO EVERYONE THAT CAME OUT TO THE MUSTACHE BASH TODAY AND MADE IT SUCH A SUCCESS! WE ARE GRATEFUL FOR YOUR SUPPORT OF THE MOVEMBER CAUSE AND LOOK FORWARD TO NEXT YEAR! THE FEATS OF STRENGTH, THE SUPPORT FROM THE COMMUNITY AND THE CAMARADERIE BETWEEN COMPETITORS WAS AMAZING! THANK YOU!

WARMUP
COACH LED DROM

FITNESS
1)3X5 SQUAT (ADD 5 LBS.)
2)3X5 PRESS (ADD 2.5 LBS.)
3A)3X3 BOX JUMP, AHAP
3B)3XMAX STRICT PULL UPS OR RING ROWS

PERFORMANCE
1)5x1 SNATCH; beginning at 60 and making 5% increase each set
2)5x1 CJ; beginning at 60 and making 5% increase each set
3A)3X3 PAUSE BSQ @ 60
3B)3X8 SINGLE LEG DEADLIFT (KBS)

WOD (Your name here if you improve the most since last month)
10 MINUTE AMRAP @ 95/65
5 POWER SNATCHES (TOUCH AND GO)
7 OVERHEAD SQUATS
9 PUSH PRESSES