"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
-Henry Rollins.
Remember report cards are due today in the comments section. Everyone should look their wod books over and review their, diet, sleep and wods. Be honest with yourself when scoring, and review the scoring system. I am sure the scores will be great, listening to most of you guys during the week you are really doing a great job. The gym was absolutely packed this week, so I am sure the wod points won't be a problem. Everyone should post three scores and any PR's you had during the week, remember you are scoring the days from Sunday 1/15 to Sat. 1/21. I can't wait to see the results!
Monday
Strength
Front Squat 3x5 (75% of 1RM, keep weight the same for all three sets)
30 second Handstand hold in between sets
Record weight used.
Skill / Agility
Off
WOD
In 10 minutes
Row 2000m,
with remaining time, as many double Unders as possible.
Record Row time, and total double unders.
* Groups of 6 will begin the wod every 10 minutes.
Cool Down
Back by popular demand to help work on those arms.
4x10, MC Hammer Curls(1rt+1lft = 1Rep)
