January 2014

Strength: Clean 3, 2, 1, 1 rep. W.O.D. Run 400 21 Kettlebell swing (32/24) 12 Handstand push up 3 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1249 w=210 h=220 float=right]Rays birthday today and he requested that this workout could come up . It’s a great one to scale back, especially if this will be your first workout

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1254 w=210 h=220 float=right]Today’s workout has a high volume of reps, there will be an option to partner up for newer members…or those of you who have missed a few workouts

Strength: Snatch 4 x 2 rep W.O.D. 8 Power clean (70/45) 8 Chest to bar pull up 8 Burpee 8 Toe to bar 10 minutes, as many rounds as possible