WOD - TUESDAY, JULY 16TH 2013

********PLEASE READ BELOW AS MINDBODY WILL NOT BE UPDATED - GO BY THIS SCHEDULE NEXT WEEK!!!!!!***********

CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES 

MONDAY 7/22/13

6AM, 7AM, 8:30, 5, 6, 8

TUESDAY - 7/23/13

6AM, 7AM, 8:30, 9:30, 5, 6, 8

WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26

6AM, 8:30, 9:30, 5, 6

SATURDAY - 7/27

OPEN GYM 9-10

CLOSED SUNDAY AND MONDAY - 7/28-7/29

TUESDAY 7/30 = REGULAR SCHEDULE

* GREAT JOB TODAY GUYS AS IT WAS HOT AS BALLS AND DEF TOUGH TO GET GOING AND GRIP ANYTHING.  WE HAD A TON OF PR'S TODAY BUT SOME UNHAPPY ATHLETES.  REMEMBER GUYS TONS OF FACTORS HEADING INTO BENCHMARKS THIS WEEK.

#1 = CONSISTENCY OF COMING TO CLASSES.

#2 = IT WAS 100 DEGREES TODAY GRIP AND HUMIDITY DID PLAY A ROLE.

#3 = NUTRITION (ARE YOU DEHYDRATED?) 

#4 = NUTRITION (DID YOU GET BLACK OUT DRUNK THIS WEEKEND?)

#5 = NUTRITION (DID YOU PIG OUT ON THE BEACH OR AT A BBQ)

* IF YOU ANSWERED YES TO ANY OF THE QUESTIONS ABOVE ODDS ARE YOU DIDNT PR TODAY, BE CONSISTENT BOTH IN AND OUT OF THE GYM!

WARM-UP
1 MIN DOUBLES
15 STRICT T2B
15 SUPERMANS W 3 SEC HOLD AT TOP
15 STRICT RING DIPS
REVIEW AND DRILL SQUAT CLEANS

STRENGTH
SQUAT CLEAN EMOM FOR 12 MIN
(HAVE YOUR WEIGHTS SET UP AND READY TO GO)
5X1@80%
4X1@85%
3X1@90%

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

FRAN FROM 7/15/13

FRAN FROM 7/15/13