WOD - MONDAY, DECEMBER 30TH 2013

OH MAN!!!!!! AWESOME TIME.

* AWESOME TIME SATURDAY NIGHT AT THE HOLIDAY PARTY!  WE LOVE ALL OF YOU GUYS, GREAT TURNOUT AND THANKS EVERYONE FOR COMING AND ROCKING OUT.  WE ARE GONNA WORK ON ADDING MORE SOCIAL GATHERINGS!

** THANKS FOR FILLING OUT THE SURVEY.  WE HAVE LOOKED THEM OVER AND ARE HAPPY TO ANNOUNCE WE WILL BE MAKING SOME MAJOR CHANGES TO IMPROVE THE GYM IN 2014.  WE WILL MAKE OUR IMPROVEMENTS KNOWN BEFORE MONDAY, JANUARY 6TH.  FOR THE RECORD WE DO NOT TEACH THE CATAPULT TECHNIQUE SO WHOEVER POSTED THAT FEEL FREE TO COME TALK TO US ABOUT TECHNIQUE AND WE WOULD BE HAPPY TO ADDRESS ANY CONCERNS.

HOLIDAY SCHEDULE
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

WARM-UP
400M RUN
20 AIR SQUATS (REPS 1,5,10,15,20 = 20 SEC HOLD AT BOTTOM)
10 KBS MEDIUM
10 KBS HEAVY
REVIEW AND DRILL C2B PULLUPS

STRENGTH
FIND 5RM BACK SQUAT
• REMEMBER THIS SHOULD BE HEAVIER THAN YOUR 10RM!

WOD
DRESS WARM
5 ROUNDS
400M RUN
10 C2B PULLUPS
15 KB SWINGS (53/35)

RESULTS FROM PERV SUNDAY!