WOD - Friday, 1.9.15

Congratulations Christine! See you in 4-8 weeks.

Great job today everyone. Looking forward to a busy Friday at the gym. 

We have three sign up sheets at the front desk, your name should be on all of them!

Krissy Mae Cagney's Flexible Dieting Seminar is packed on Saturday with over 40 people registered. Cost is $25, we will bill your account.

Kait is hosting a game planning your workout seminar next Saturday, Jan 17 at noon. This seminar is going to be great and it is not just for competitive athletes. Learn more about yourself at this Free seminar. Sign up.

Dr. Chris is doing his VO2 Max Testing Saturday morning. Sign up at the front desk. It's also free!

 

Warm Up

Squat Mobility Warm Up

 

Strength

Back Squat 8x3@82% of 1RM Back Squat

1 set every 2:30

 

WOD

In 8 minutes:

Row 1k

-then-

AMRAP

3 Russian KB Swings (70/53)

3 Box Jump Overs (24/20)

6 Swings

6 Box Jump Overs

9

9

12

12...