121203

There will be a coat drive going on at both gyms starting Monday through WOD Wars. Ask the coaches for more details, bring in new or gently used coats to benefit New Orleans Mission and Covenant House!!

Monday

Warm Up:
Row 1000m at 18 spm

Mobility:
Hips and internal rotation in arms

Skill/Strength:
Back Squat: Adv: Using 90% of 1RM + 10lbs: 5, 5, 5+ @ 65/75/85%, 
BEG: 3x5 higher than last month, or BEG 3x5 medium weight

WOD:
Partner WOD:
5 Min AMRAP
5 Power Snatch, alternating
(as in P1 does 5 snatches, then P2 does 5 snatches)

Congratulations to Jeff who competed in the Outlaw Open this weekend in Palm Springs, CA!