Friday 5-24-13

Friday 5-24-13

***Reminder, the last class of the day on Friday’s is 1:00*** Warm Up Plyo-metrics and Agility Drills  SKILL Squat Cleans WOD 2013 Regional Workout #7 4 rounds for time of: 15 foot Rope climb, 2 ascents 100 foot Sprint 4 Squat cleans (225 / 135 lbs) 100 foot Sprint  After Bash Judge a buddy!!! Endurance Warm Up: 2 x 10 squat therapy Hip / ankle mobility Squat Clinic Skill: Pull up / back squat WOD: 1. 20 minutes to establish 1 RM back squat rest 5 minutes 2. 3 Rounds: Run 200m 15 KB Swings (1.5/1) 12 Pull Ups After Party: Play on the o-course Recover Travel 4 rounds for time of: 50 foot Farmers carry (45/55) 100 foot Sprint 4 Dumbbell Squat cleans (85/45 lbs) 100 foot Sprint...

BBQ at ONE

  BBQ at ONE Lets take advantage of the nice weather and early release Fridays!! When: Friday June 7th Where: At ONE on the patio Time: 1pm – 5pm Wear: Yellow ONE shirts from Regionals. We will be taking a group photo at 2pm! Bring: Side dish + BYOB Expect: Food, Fun, Friends, Games, Drinks and...