Back to Normal

Normal... Or what our schedule will be like right now!

Mon ~ WOD
Tue ~ Yoga / Mobility / Work low intensity on a weakness (goat)
Wed ~ WOD
Thur ~ Yoga / Mobility / Goat Training
Fri ~ WOD
Sat ~ WOD / Performance (ie-5K, Mud Runs, Bike, Swim, etc)
Sun ~ REST

Also, I will try to be making a better warm-up for all of us in the next few weeks...
Things we need to work on, etc
Don't skip strength...
You may not get thru all of it, or get to a MAX, but at least come close for strength exercises
If form is a problem, get as heavy as form will allow...do not stay light "because form needs work"
Don't be stupid (do not get hurt)! But do not shy away either...
Some of our scaling WOD's is only because we have not worked our strength well enough.
PUSH YOURSELF!!!

5 minute Warm-Up (& bar set-up)

3 RFT ~
400m Run
12 DL (Bdwt / or 225#/155#)
21 Box Jumps (24"/20")
*NOT games standard, BUT both feet leave floor at same time (must jump up!)

Clean Complex
Hang Squat Clean + Squat Clean + Front Squat
work as heavy as you can...

Simon ~ 11:20 (165#) / 155#
Des ~ 14:58 (135#) / 95#
Kate ~ 12:02 (140#) / 95#
Britt ~ 11:57 (155#) / 185#
STAN ~ 12:48 (185#) / XX
Feidt ~ ?? (185#) / 200# (missed @ 205 & came back and got this!!!)
Val ~ 14:45 (155#) / 105#
tb ~ 14:26 (225#) / 225#