Tuesday, February 19, 2013

I hope you were as amazed as I was with how the box looks now that the office is gone. A big shout out to Daniel F., Lenny, Albert, Josh, Terry, Nate C. and Billy.  
If you haven't signed up for the Open yet, go the link on the left and get busy.  If you're not sure about it come see me and I'll answer all your questions.  P.S. You're going to do the workouts anyway, so reference the picture below.

2 Rounds of:
10 Arm Swings
10 Leg Swings
10 DB Thrusters
10 Push-ups
Then:
2:00 in the bottom of squat (soft back)
1:00 Jump Rope singles
     
MOD
Strength
Back Squat
3x5 @ 70%, 3x3 @ 80%
                   
WOD
Conditioning
10:00 AMRAP
10 DU's
10 Burpees (jump to a plate, open hips, no clap)
10 Wall Balls 20/14#
For Rx+ 25 DU's & 25 DB/KB Thrusters (2x35/2x25)instead of Wallball

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