Friday, January 4th, 2013

Hey Folks!

Great work on todays WOD – many people PRd their 500m row and they didn’t even know!  Sneaky Eric!

Hours are back to normal and next week marks the real beginning of the new year (as school begins again and people are officially back at work).  It isn’t usually a problem, but make sure you sign up for your classes in advance if you want to guarantee a spot at those times.

Warm up

2 Rounds – 10 inch worms, 30 second hollow rock, 1 minute bird-dog, 10 good mornings with an empty bar.

Deadlift 3×3 @85%

3 Rounds for time:
10 single arm kettlebell swings
20 Sit ups
10 single arm kettlebell swings
20 second plank

Stretch – Hamstrings & Glutes

See you in the gym!
Adam, Eric & Katie