Friday, Jan. 29, 2016

The sign up sheet for the new shirt orders is up on the white board. It is will be $20 to order the shirt designed just for the Open! So make sure you sign up for the Open here and sign up for your shirt at the box.

The sign up sheet for the Hump for The Vets Fundraiser is also on the white board. You can bring in your donation the day of the event (Feb. 13th) or hand it in before hand.


Warm Up: 2 rounds

  • 30 Sec Hip Flex Stretch
  • 30 Sec Handstand
  • 10 OVH Squats
  • 10 Pass Throughs

Strength/Skill:

EMOM for 5 min – 5 Push Presses @ med

then

EMOM for 5 min – 5 Front Squats @ med

WOD: 

In teams of 2 – complete 4 rounds each of

400 m Run

10 Power Snatch 95/65

* Alternate each round