WOD - TUESDAY, JANUARY 22ND 2013

LOVEBIRDS SNATCHING TOGETHER!

PACKED HOUSE AT 9:30

FITZ GOIN OVERHEAD W THE FAT BAR.

TURNING INTO A GLOBO GYM??

* SOLID JOB ON THAT BRUTAL HIGH REP WOD TODAY!  WE ARE REALLY HAPPY WITH THE INTENSITY THAT HAS BEEN BROUGHT BACK SINCE THE STORM!  KEEP THIS INTENSITY UP AND LETS GET OUR NUTRITION BACK ON TRACK.

** THANKS TO EVERYONE WHO HAS POSTED ON THEIR FACEBOOK WALL AND TOLD THEIR FRIENDS ABOUT OUR PRESALE PRICE.  DUE TO THE OVERWHELMING RESPONSE WE WILL BE EXTENDING THE PRESALE PRICE OF $99 (FOR THE FIRST MONTH) TO FEBRUARY 1ST.  IF YOUR FRIEND JOINS FOR 6 MONTHS YOU WILL RECEIVE A FREE MONTH.  AGAIN WE REALLY APPRECIATE ALL THE SUPPORT FROM YOU GUYS!

WARM-UP
250M ROW
10 KIPS
20 PUSHUPS
30 SITUPS

TEACH
POWER CLEAN
+
WALL CLIMBS

COACHS STRETCH
SHOULDERS
CHEST
LOWER BACK

STRENGTH
WOMEN = SHOULDER PRESS
MEN = BENCH PRESS
3X5@95%

WOD
AMRAP 3 MINUTES
3 POWER CLEANS (185/115)
3 WALL CLIMBS

1 MIN REST

AMRAP 6 MINUTES
6 POWER CLEANS (185/115)
6 WALL CLIMBS

COMPETITORS
A. SNATCH - 7X1 SNATCH OFF BLOCKS JUST ABOVE KNEES

B. CLEAN AND PUSH JERK - 7X1 OFF BLOCKS JUST ABOVE KNEES
- REST 60 SEC
- AHAP BUT NOT MAX

C. 2 BACK SQUATS EMOM FOR 5 MIN @ 85% OF YOUR 1RM

D. 7X2 - 1 1/4 FRONT SQUATS  - AHAP - REST 60 SEC BETWEEN REPS

CONDITIONING
5 ROUNDS FOR TIME
5 HANG CLEANS (225/135)
10 BURPEES