3 minutes of z1 work
3-5 minutes of mobility work
10 pulls on the rower *Form Focus
RKB Swing
TGU + waiters walk + TGU (both arms)
Double Under Practice


A. 3 Position Power Snatch Skill work
400 meter run
21 kb swings 53#/35#
12 pull ups

I keep forgetting to mention it to you guys and gals but we should all be keeping a journal of our daily activities at the gym. Journaling is a good way to keep yourself up to date on your maxes, benchmark wods, and just to see you progress through out the year. They are a quick reference guide too so when the lifts require a certain percentage to be lifted. So this week buy a cheap notebook and bring it in to the gym. Keep it at the gym and at the end of each class just note down what you did that class.

Things to record:
-Date and time
-the work out
-the warm ups
-how you felt that day. Use a scale of 1-5 (1 being really low and 5 meaning TURBO time)
-hours of sleep


Remember EVERY Saturday at our 10am class is our friends and family class too. So bring a friend or a family member so you can show off what you do and get them into it too. And by the way its FREE for them.