WOD - Wednesday, 11/19/2014

                                        Keith coaching Kyle on the Clean this morning

                                        Keith coaching Kyle on the Clean this morning

Keri did this workout so fast that the camera couldn't get a photo without it being blurry!

Keri did this workout so fast that the camera couldn't get a photo without it being blurry!

                               Michele right before she sets her spine and hits her clean

                               Michele right before she sets her spine and hits her clean

Today's attendance during a workout with a lot of running, and a lot of cold was amazing! I'm really proud of all of you for sucking it up and coming in today. The energy was great. If you guys keep on putting in effort like you have been, your potential for results is unlimited. All of your coaches are excited for you.

Reminders 

Friday Night Lights sign up sheet is at the board. We are over 50 people, and want to hit 75. This event is for everyone, get on the list.

Olympic Lifting is getting a serious lift (pun intended) this Saturday when coach Joe Gazio comes in to run the show for us. Remember, the first class is free for each of you, each class thereafter will be $10 which goes to the coach. This IS NOT the same olympic lifting class we have been running, it is much better. Please sign up on The Box HQ as the class is limited to 20 people for quality purposes.



Warm Up

Row 200m

10 Beat Swings (focus on shoulder activation and control)

10 Pushups

10 Strict Toes to Bar

10 Pushups

 

Endurance

Alternating with a partner for 3 sets each:

Row 500m

10 Burpees

 

WOD

AMRAP in 7 minutes

2-4-6-8-10-12…

Burpees

Toes to Bar

 

Accessory Work

Not For Time

3x10 GHD Hip Extension