Hours

7th 8th 9th
Closed Sunday
Monday 4:30 to 6:30
Tuesday 4:00 to 6:30

Friday Feb 5th 2010

Skill Work : OHS

WOD

7 Snatch
7 OH squats
15 Box Jumps
5 Rounds

Thursday Feb 4 2010

Skill Work: back squats


5x5 back squats

Wod:

21-15-9
strict press
Box Jumps
SDHP

Wednesday February 3rd

Skill Work:
Double Unders

Strength:
Speed Deadlift: 50-60% of 1RM;
9 x 2 reps, rest 30 seconds between sets

"WOD"
3-Deadlift(315/275#)
8-KB Swings(70/53#)
15-Sit Ups
200 M Run
25-Walking Lunge Steps

5 RDS for time:

Tuesday February 2nd-Closed

"WOD"
1-mile Run
For Time:

&

Tabata Squats
Tabata Sit Ups

*20 seconds of work, 10 seconds of rest.
Repeat for 8 RDS, 4 minute running clock.
Total reps for squats, then total reps for sit ups,
have fun!

Monday February 1st

Skill Work:
Muscle Ups

30-20-10 reps
Burpees
Ring Dips

For Time:

*Sorry for the delay, no net at the gym.

HOURS

hour hours for the first week of Feb.

Monday 4:00 to 6:30
Tuesday- Closed
Wednesday 4:00 to 6:30
Thursday 4:00 to 6:30
Friday 4:00 to 6:30