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12/30/2012

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Happy New Year's Eve!

Check Mindbody for limited class schedule today!
Be warned if you do not sign up for the class there may not be a coach there!


Monday

Warm Up:
2 rounds
200m run
10 jump squats
20 pass thrus

Mobility:

Strength: 
Thruster ( you may take 1st rep from rack)
3x5
90 sec rest between sets
Find a moderate to heavy weight you can build onto over the next 5 weeks. All 3 sets are at the SAME working weight.

WOD: TEST
"Fran"
21-15-9
Thrusters 95/65lb
Pullups

BEG 15-12-9
(use bands if needed)








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