Thursday, January 2, 2014

Hope everyone had a great New Year's Eve/Day!! 
Now it's time to set some new goals and get back to training.  

This Saturday and next Saturday, the 11th, we'll be open from 10:00-11:30 for o'lifting.  Then on the 18th, we'll have an informal (non-sanctioned) o'lifting meet where you can max out on your snatch and clean & jerk. 

In case some of you didn't know, Tuesday was Stuwart, Carrie & John's last day with us.  Uncle Sam is sending them to Pensecola and we will surely miss them. Good luck you guys and hope to see you at the "I Can Games"!!!

Stacey hitting some nice KB Swings with the 35# bell!!!

Arm/Leg Swings
2:00 in the bottom of a squat (soft back)
2 Rounds of:
10 DB Straight-leg Deadlifts
10 Wall Squats
50-100 Single Unders

MOD (10:00 CAP)
Pistol Squat Practice
If you are not able to do a Pistol Squat, try to use a box or stack of plates as your first option and then a rope/band/upright. If you have Pistol Squats work on "alternating"!!!

WOD
Conditioning

For time:
25 Burpees
3RFT of:
10 Deadlifts, 225/133#
50 DU’s
Then: 25 Burpees

If you are not great at DU's scale the number instead of optioning for singles.  You can also count attempts if needed.

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