WOD - MONDAY, JANUARY 21ST 2013

* MONDAY 6AM CLASS IS CANCELLED.  THE REST OF THE DAY IS ON AS SCHEDULED.  TOODLES.

** GUYS AGAIN PLEASE SIGN IN FOR ALL CLASSES.

*** STARTING SUNDAY FEBRUARY 3RD AT 10AM STEVE WILL BE RUNNING A PARTNER/TEAM WOD!

WARM-UP
1 MIN THERE AND BACKS
20 AIR SQUATS
20 PUSHUPS
20 LIGHT KB SWINGS

COACHS STRETCH

REVIEW WALLBALLS/SWINGS/BURPEES

STRENGTH
BACK SQUAT 3X5@95% OF YOUR 5RM.
THIS WILL BE EXTREMELY HEAVY!!!

WOD
21-15-9-15-21
KB SWINGS (53/35)
BURPEES
THRUSTERS (75/55)

CASH-OUT - 750M ROW FOR TIME

COMPETITORS
A. SNATCH
3X1@85%-2X1@90%-2X1@95%-2X1@90%-3X1@85% THEN AMRAP @70%

B. CLEAN AND JERK
3X1@80%-2X1@85%-2X1@90%-2X1@85%-3X1@80% THEN AMRAP @70%

REST 30-60 SECONDS

CONDITIONING 1 FOR TIME
5 ROPE CLIMBS
10 WALLBALLS
4 ROPE CLIMBS
15 WALLBALLS
3 ROPE CLIMBS
20 WALLBALLS
2 ROPE CLIMBS
25 WALLBALLS
1 ROPE CLIMB
30 WALLBALLS

REST 2 MIN THEN:

CONDITIONING #2
ME BAR MUSCLE-UPS IN 3 MIN
REST 1 MIN
ME ROW FOR CALS IN 3 MIN

COMPETITOR WOD SATURDAY!

COMPETITOR SUNDAY RESULTS!