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Tuesday, December 13th, 2011

I’m baaaaaack

So happy to be back in Canada… don’t get me wrong, Punta Cana was nice, but I love my cold and I love my home.  Sorry again to Everyone for the inconveniences while I was gone – Drew and I did our best with what we had.

OnRamp Folks!  I’m super excited to see you all tomorrow!  We’re back to the “squat” now – so if you’ve learned it before but haven’t learned something else (press, deadlift, row, clean, snatch) let me know and we can try to fill in the blanks… otherwise, it might be time to join the classes and add a little weight!  That being said…

Warm-up

Squat

  • Form points
  • Variation

WOD

  • For time:
    • 210m row, 21 squats, 21 push ups
    • 150m row, 15 squats, 15 push ups
    • 90m row, 9 squats, 9 push ups

Cool down:

  • Pec Stretch, Quads/Hip Flexor stretches
  • Breakfast – it should be made out of protein and fat (meat and nuts, eggs and avocado, protein powder in almond or coconut milk, etc.)

See you all tomorrow!