Friday 1.10.14


This is for those of you who are not competing tomorrow. Remember, there is no regular class tomorrow because of the in house comp. Please come cheer your fellow athletes on.  For those of you who are competing please look below today’s WOD for what you are doing. DON’T FORGET, if you are planning on competing please write your name on the sign up sheet. If you do not have a partner make sure you let us know so we can find you one A.S.A.P.


heavy single

2. 10 sets

10-15 wall balls

5 scap pull-ups(slow and controlled)

Rest :30-60 sec between efforts

3. Side plank

:45 sec right

Rest :15 sec

:45 sec left

Rest :15 sec

X 3


This is what competitors for tomorrow are doing

1. 3 rounds not for time

This should be done at the weight you are doing tomorrow. For the overheads just use the clean and front squat weight.

1 power clean

2 front squats

3 shoulder to overhead

4 pull-ups

5 box jumps

6 burpees

rest 2 min between rounds

2. Roll out and stretch

roll out entire upper leg and glutes

roll out the lats and infra spinatus

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