Monday 1/20/2014

Congrats to everyone who competed this weekend! At the Average Joes in Sheridan, Kurtis finished 6th, Donna finished 6th and Davina finished 24th. At the NorCal Masters in California, Bart finished 8th in the 50-54 and Rocky finished 4th in the 55-59. Rocky advanced to the finals. The 307 is incredibly proud of all of you!

Weekly Warmup
Row 500m or Run 400m
3x10 GHD Situps
3x20 Deep Air Squats
3x10 KB Strict Press
3x10 Strict Ring Pullups

Strength
3x20 Sumo Backsquat

WOD - "Satan's Whiskers"
3 Rounds
10 C2B Pullups
10 Front Squats *(165/105)
10 Burpees
*Scale squats to complete unbroken

REC
Partner banded sprints. Sprint long ends, easy on the short ends. 6 laps each.