1-15-2013

Check out all our new on-rampers doing work last week!  If any of you regulars are hanging out late after either the 9am class or the 6pm class, don’t hesitate to say hi and welcome the newbs!!!!

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Strength- 1A) Push press 5-5-3-3-3-1-1
                    1B) Snatch Hi-Pull 7×8-10
 
SkillZ- 10 minutes to practice Virtuosity with push ups, pull ups, or squats
 
WOD- E.M.O.M. for 15 minutes:
             5 Squat clean thrusters
           *Clean up your weight and receive it in a full squat, then proceed to push out 5 thrusters.
           **You may take weight off, but you CANNOT add weight once you start.  
           ***End score is weight left on the bar.
 
Midline- Half Tabata L-sit hold

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