WOD - MONDAY, JANUARY 2014

* BENCHMARK WEEK!!!!! LETS PACK THIS BABY OUT AND BUST OUR ASS THIS WEEK!

** HAPPY BDAY ANGELA!

*** THERE IS NO OPEN GYM 7:00AM-8:30AM - MONDAY JANUARY 13TH.  SORRY FOR THE INCONVENIENCE.

WARM-UP
200M ARMLESS ROW
200M ROW
10 AIR SQUAT
20 PUSHUPS
30 ABMAT SITUPS
REVIEW AND DRILL THRUSTERS


STRENGTH
BACK SQUAT
4X5 @ 95% OF YOUR 5RM

WOD
"JACKIE"
1K ROW
50 THRUSTER (BAR)
30 PULLUPS

RESULTS FROM SUNDAY!