1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 4th 2013

February 03, 2013

Time to get your butt to class!

Warm Up

3 rounds of:

400M Row

15 Push Press (barbell)

20 Walking Lunges

Skill

Hang Power Clean+Power Jerk

1-1-1-1-1-1-1

WOD

8 minute AMRAP of:

-10 KB Clean and Press (24kg/16kg)

-8 Knees to Elbows

Games Prep

Warm Up

3 x 800M Row with 3 minute break between each

then,

Tabata Double Unders, 10 rounds of 20 sec. work 10 sec. break

Skill

Butterfly Pull-Ups

*10 minute review and work on the butterfly pull-up, if you can string together multiple reps, start working on butterfly chest to bar pull-ups*

Strength

Hang Power Clean and Power Jerk

1-1-1-1-1-1-1

Power Clean

2-2-2-2

Front Squat

3-3-3

WOD

8 minute AMRAP of:

6 reps, Dual KB Clean and Press (24kg/16kg)

8 Knees to Elbows

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