WOD - TUESDAY, JANUARY 29TH 2013

* WE MOVED SOME SERIOUS WEIGHT AND A SHIT TON OF INTENSITY GOING INTO FRAN TODAY!  AWESOME JOB TO ALL THE ATHLETES TAKING FRAN ON AND DOMINATING. SERIOUSLY SO MANY PR'S TODAY, WE ACTUALLY HAD SOMEONE PR BY AS MUCH AS 6 MINUTES.  WE LOVE YOU GUYS GREAT JOB.

**BY THE WAY THE 5:OOPM WAS A NUTHOUSE AND IT F'ING RULED!

5PM CLASS!

WARM-UP
1 MIN THERE AND BACKS
1 MIN HS HOLD
25 HAND RELEASE PUSHUPS
SKILL OF THE WEEK: 2X10 REBOUNDED BOX JUMPS

COACHS STRETCH
CALVES
HIPS

STRENGTH 
SHOULDER PRESS - FIND YOUR 3RM THEN AMRAP @75% (EVERYONE)

WOD
50-40-30-20-10
DOUBLE UNDERS
SITUPS

RESULTS FROM FRAN!

COMPETITORS

A. 3 POSITION SNATCH - 5X1 (LOW TO HIGH) - REST 60 SECONDS @ 75% OF 1RM


B. 3 POSITION CLEAN + 1 PUSH JERK - 5X1 (LOW TO HIGH) REST 60 SEC @ 75% OF 1RM

* LOW TO HIGH MEANS STARTING POSITION.
REP 1 = FROM THE GROUND
REP 2 = FROM BELOW THE KNEE
REP 3 = HANG OR ABOVE THE KNEE

C. BACK SQUAT - 1 REP EVERY 30 SEC FOR 4 MIN @85%. - REST 2 MIN

D. BACK SQUAT - 1 REP EMOM FOR 4 MIN @ 90%.

E. FRONT SQUAT - 5X3 (PAUSE ON FIRST REP (REST 60-90 SEC)

F. CONDITIONING
2 MIN ME ROW FOR CALS
- REST 1 MIN -
5 MIN AMRAP
15 HRPU
10 T2B
- REST 1 MIN -
5 MIN AMRAP OF
15 OHS (65/45)
10 PULLUPS
- REST 1 MIN -
2 MIN ME ROW FOR CALS

COMPETITOR RESULTS