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Monday

This week there has been a lot of chalk writing all over the gym floor at both Mid City and Uptown. We have never actually allowed this as It makes it difficult for our staff to do their already lengthy cleaning job. 
 If you are strong enough to use the 65 and 45 pound plates, you are probably strong enough to put these back.The same goes for the 32kg kettlebells. 
Also, there is a giant garbage can next to the water machine. The green disposable cups provided can be placed there instead of accumulating on top of the equipment. Please be respectful by cleaning up after yourselves.


The last week to register for the Deep South Shootout Powered by Progenex (and still get a shirt) is upon us... Have you signed up yet.  There are still a couple openings in each division.  If you want to compete on a team, and don't have a partner yet, post to comments and we will help you find someone.  All movements are posted for all divisions, speak with Jeff (or post to comments) if you have any questions about it, as he can help you decide what division you might want to be in.  There will not be a better, local, competition to join until much later this year.

If you are not committed yet and are on the fence, read Jeffs Blog: Why Should I Compete?

Warm up:Run 400m
2 rounds
10 Leg Swings
:15 L-Sit/Tuck Hold


Mobility


Strength/Skill:
3 sets of 10 Rear-Foot Elevated Split-Squats per leg
3 sets of :30-:60 plank hold


WOD:
3 rounds
50 double unders sub 100 singles
10 man makers (35/20lbs)
Manmaker = drop to plank + push up + right DB row + left DB row + squat clean + thruster