Tuesday, March 10, 2015

Congratulations to our Nutrition Challenge winners. The results were amazing. A big thank you to Melissa M. and Connie for all their hard work in putting this challenge together.

Addison 1st Black Diamond, Tracy 1st tie Black Diamond, Missy 1st Bunny Hill, Connie Nutrition Coach, Nadia 1st tie Black Diamond, not pictured Melissa M.!

Happy Birthday to our WOD Programmer Gavin aka "G-Man". 
Gavin pausing for a pic during a rope climb!
Arm/Leg Swings
2 rounds of:

10 Good Mornings (empty bar)
10 Shoulder Press (empty bar)

10 Ab-mat Sit-ups

10-50 DU's or SU's

Split Jerk Practice (15:00 cap)
Work on foot speed and pushing yourself down instead of pressing the bar up. Just don't move your back foot, get that front foot out there.

15:00 AMRAP of:
  3 Ground to Overhead 135/93#
10 Toes thru Rings
  9 Box Jumps 24/20"
Scale Toes thru Rings to Hanging Knee Raises

Max DU's in 1:00
Rest 2:00
Then Max DU's in 1:00 trying to beat your first number

Post your highest number

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