Thursday, January, 30, 2014

Thursday, January, 30, 2014


"Please Clean Up Your Toys"

It has been brought to our attention that the need to tidy up after your WOD is completed is in order.  This includes breaking down your bar, taking your band off of the pull up bar or rings and putting it back where you got it from, as well as clearing your box away from the pull up bars if you used one to get yourself up to the bar. The next person to come to the spot you were at may not necessarily need the items you have so graciously left for them.  We appreciate the consideration.

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Workout Of the Day

A.) Front Squat/Back Squat

6 sets:

3 F.S./6 B.S. @ 85% of 1RM F.S.
*rest 2:00 between sets

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B.) Stamina

For Time:

50 KB Swings (53/35)

50 Double Unders

40 KB Swings
40 Double Unders
30 KB Swings
30 Double Unders

*15 minute cap

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Strength/Muscle Endurance:

For Time:

30 KB Swings (70/53)
150 Double Unders
30 KB Swings

*10 minute time cap

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