January 29, 2014

Free Babysitting at RXD

(Just kidding, but enjoy the time until they can get out of the stroller Brian.)

–

FRIENDS AND FAMILY FREE DAY:  THIS SATURDAY AT 10AM

Have you invited someone yet?

–

STRENGTH:

Split Jerk

In 20 minutes, build to a HEAVY.

–

WOD:

For time:

500m Row

Then:

21-15-9

Power Snatch (95/65)

HR Push-ups

Then:

400m Run

–

Supplemental Performance Training:

EMOM 16 minutes

Odd: 10 GHD Sit-ups

Even: 3 Muscle-ups