Monday, November 19th, 2012

Warm-Up for the Week:  In addition to Run or Row, 10 reps each of OHS (with PVC), Push ups, Abmat Sit ups and Inch Worms.

Skill:  10 Minutes.  Pick a weakness and work on it.  Suggestion:  Muscle Ups or Ring Dips

WOD:  "You're Welcome"

25 Minute AMRAP
5 Muscle Ups
10 Power Cleans (155/95)
15 Toes to Bar

REC:  Mix up 2 minutes of Prone Cobra holds and 2 or 3 sets of 10 Reverse Hyper

Let us know if you think the demo videos are helpful, what you like about them (other than the host, his fat neck or tiny biceps) and what would make these videos more beneficial.  Post to comments.