January 13, 2013

Happy Birthday to Jeff Mayhew

Pictured with Conner, Monica and Julian (who had to chalk up for burpees in this photo).

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FREE INTRO CLASSES THIS WEEK:

Tuesday, January 14th at 6pm

Thursday, January 16th at 9am

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STRENGTH:

Front Squats

5@ 75%

3@ 80%

1@ 90%

8@ 70%

8@ 70%

8@ 70%

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WOD:

For total time:

Row 2K

(Rest 3 minutes)

Run 800m

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Supplemental Performance Training:

EMOM 12 minutes

Snatch

2 reps @70-75%

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8 rounds of 50 yard Sled Pull Sprints

@ 45/35

(Rest 1 minute between sprints)