Friday, January 9, 2014

Reminder: We have the Weightlifting Seminar this Saturday from 9:00 a.m. to 4:00 p.m. with Michael Cohen, who is a former Olympic team member and has coached the USA weightlifting team at 2 different Olympics. Micheal has lifters that hold Junior and American records, are Junior World Champions and an athlete that won the bronze medal at the Olympics Games. He is the head coach for Team Savannah, one of the most successful weightlifting programs in the United States.

To accommodate the seminar, our Saturday class will be from 8:00 a.m. until 9:00 a.m. with NO additional lifting after class.
                                             
                                    Chelsea hitting a Muscle Up during Wednesday's WOD!



Arm/Leg Swings
500m Row
2 rounds of:
5 Chin-ups
10 Push-ups
15 Air Squats

(20:00 CAP)
1 Clean + 1 Front Squat + 1 Jerk
Or
Work up to a heavy Clean & Jerk

WOD
Conditioning
“Annie”
50-40-30-20-10 reps of:
Double Unders
Ab-mat Sit-ups
Rx+ = 25-20-15-10-5 GHD’s

If you need more work, get something out of Open Gym.

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