Thursday Oct 31st 2013

Happy Halloween Everyone. Go out and enjoy some tricks and treats.  Rest Day Closed NO YOGA NO YOGA NO YOGA AT 5:30 AM

Wednesday Oct 30th 2013

Warm Up/Skill/Strength Back Squats  3 reps x 10 sets at 82% of 1RM Work Capacity  Nasty Girls 3 rounds of: 50 Air Squats 7 Muscle Ups  10 Hang Power Cleans (135, 95#)

Tuesday Oct 29th 2013

Warm Up/Skill Snatch Balance 15:00 1-1-1-1-1(65-75% of snatch)  Focus on staying tight in the bottom Strength  Snatch 25:00 *Should be a full squat. If you power annotate it.  1-1-1-1-1 Find new 1RM Work Capacity 15 :00 cap Run 400m 21 S2OH Run 400m 15...

Monday Oct 28th 2013

Warm Up 15:00 of Weighted Pull Ups  3-2-1-1-1 WOD 5 RFT of 10 T2B 20 KBS 1.5/1 30 Wallballs *25:00 cap