WOD - THURSDAY, FEBRUARY 7TH 2013

* ROPE CLIMBS WERE GREAT TODAY!  REAL COOL TO SEE EVERYONE ATTEMPT OR EVEN GET UP THE ROPE FOR THEIR FIRST TIME. BRING IT FOR THE 2K TOMORROW.

6AM ROPE CLIMBS!

- THIS GUY IS CLASSIC AND THE EFFING TRUTH!



- BORING AS HELL VIDEO - BUT WATCH THE START AND THE END.

WARM-UP
2 MIN DOUBLES
10 FRONT SQUATS (BAR)
10-20 T2B

STRETCH
HIPS
CHEST
TRICEPS
QUADS

STRENGTH
FRONT SQUATS - 3X5 @85%

WOD
25 MINUTE TIME CAP COMPLETE THE FOLLOWING:

- ESTABLISH A 1RM BOX JUMP FROM A 2 FOOTED STANDING POSITION

- 2K ROW FOR TIME

GROUP RESULTS FROM 2/6/13

RESULTS FROM 2/6/13 - COMPETITORS

COMPETITORS
* RECOVERY DAY
#1. 20-30 MIN OF SLOW CONVERSATION PACE - ROWING/RUNNING/BIKING/SWIMMING - CHOOSE ONE THAT MAKES YOU HAPPY
#2. SPEND 1 HOUR OF MOBILTY