Monday February 10, 2014

Another start to a wonderful week.  The Open is fast approaching... ARE YOU READY?  Be sure you are using free time before and after WODs to work on those troubled areas in your game.  Remember, EVERYONE can compete in the Open, we will be doing the workouts in here anyway, so what do you have to lose?  If you have to modify, which most of us will, then you modify, it's that simple.  It will give you and idea as to where you rank with other people in the WORLD.  It's actually pretty cool.  If you don't want to participate in the open, that's ok too, you're still bad-ass!  


Don't forget, today is the start of our Valentines Day Love and you are welcome to hand out LOVE until Friday.  There will be a bucket at the gym where you will be able to drop in your notes/mini workouts/thoughtful words and address them to anyone in the gym.  You can sign it by you, or it can be anonymous.  We will distribute on Friday, and if the note involves some sore of exercise it will have to be done during the Skill/Strength time (so keep this in mind if you are adding in exercises for your Valentine).   The more who participate, the more fun it will be.  "Justin: give me 10 burpees for each of our children. 30 burpees will be sure to warm you up!  Love, Your Wife" BOOM! This is just an example, you can do anything REASONABLE.  It doesn't even have to involve exercises.  Just have fun with it!

Skill/Strength

Deadlift 5-5-5 or Wendler

recovery: Max time Straight leg ring hold (if you can) & 5e Lateral Med Ball slams

WOD

3 Clean And Jerks (135/95)

25 Double Unders

7 rounds for time 25' CAP

***5 Lateral Burpees over bar every 2 minutes***

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