Thursday 1-9-14

Thursday 1-9-14

Warm Up: Coach’s Choice Skill: Double Under WOD: 10-9-8-7-6-5-4-3-2-1 Front Squat (205/145) 10-20-30-40-50-60-70-80-90 100 Double Under After Bash: T-Spine Smash w/ Peanut & Plate ONE Nation: (this is for you if you have aspirations of competing in any way, shape or form…to be done before/after class on own time…ask if you are interested) Pre- WOD – Front Squat 2RM (From Rack); Post-WOD – 10×2 Push Jerk + 1 Split Jerk (65% of 1 RM Jerk) Travel WOD: 10 to 1 by 1 of Weighted Squats (bear hug suitcase) 10 to 100 by 10 of Jumping Jacks New Classes Start This Week!  Details here…...