Monday 160215

For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time.

Tuesday 160216

Exceptional Skills training with Marcie--Everyone should be here!!

Wednesday 160217

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans 

Rest 5 minutes between rounds. 

Post number of reps completed each round to comments.

Dan Bailey, 152, 146, 139 - [video]

Thursday 160218

Deadlift 10-10-10-10-10 reps

Post loads to comments.

Due to a medical appt. schedule conflict, Thursday, 2-18-16, will be open gym 3:30-6:30pm, with WOD on-your-own. The WOD is warmup and increase to a solid 10RM AHAP for 5 work sets. Or you can use the time to make up a missed WOD. Be safe, train hard, and thank you!!!!

Friday 160219

24 min, Alternating minutes with Buddy
20m Lunge walk then AMRAP OHSq 45/35 for remainder of the minute.

Post total OHSq

Remember to please avoid dropping empty bars. Better yet, upload a lighter bar with training/bumper plates. Have fun. 

Saturday 160220

open gym 8:30-10:30am with JC