Friday, June 14th, 2013

Don't forget to get registered for Jason's Friends!  We need to order the shirts ASAP, so get your forms filled out and submit them to me.  Checks have to be made out to Jason's Friends.  We cannot put the registration fee on your account.  Even if you cannot make the event but still want to donate, please do so!  Thank You!

Strength:  Snatch 12 x 1 (For the leaderboard)

WOD:  8 Min AMRAP

1 Snatch (95/65)

1 Toes-to-Bar

2,2

3,3

REC:  Muscle Up Practice

Friday, May 24th, 2013

Strength:  Squat Snatch 2 reps on every :30 for 8 Minutes

WOD:  12 Minute AMRAP

800 Meter Run, then

1 Muscle Up

1 High Box jump (38/32) (set 2 #45 bumper plates on the 30" box for 38 and 1 #15 bumper on the 30 inch box for 32")

2 Muscle Ups

2 High Box jumps

3,3

4,4 and so on...

REC:  Shared 2k Rowing Challenge.  Coach will have the liberty to set up even teams, whether that's teams of 2, 3 or more based on how many people are in class.  Coach will do their best to create evenly able teams as well. First team done does 6 burpees, second team done does 9 burpees, 3rd team done does 12 burpees and so on (increasing by 3 reps) until all the teams are done.  Every Second Counts!