2-23-13 we need a little help tomorrow morning

heartAngie Belnap needs some help moving tomorrow morning.  If you’re available and willing to help her move a few big items I’m going to go over at 9am after the WOD she would love the help (men there are a few large items, couches, beds that she needs a little help with).  Text or call me if you can help for an hour so.

7:30 am WOD tomorrow morning.

Strength:
20 min to establish the following barbel complex
1 – Power Clean
3 – Front Squat
1 – Jerk
3 – Back Squat
1 – Rack Jerk

Conditioning
Teams of 3
(3x)
40 Wallballs (20#-10’/14#-9′)
40 Double Unders
40 Calorie Row
40 KB Swing (53#/35#)

1-26-13

7:30 am TEAM WOD! 6:30ish Paul will be in working on Snatch if anyone else would like to come lift, you are welcome.

sledsTEAM of 4
4 min AMRAP
Sled push for laps – on person works at a time
1 min rest
4 min AMRAP
Pacer – Wheelbarrow (one person down, the other person back)
for reps – Partner wall ball
1 min rest
6 min AMRAP
Pacer – Farmer Carry down and Back
for reps – Hand release Push-up
for reps – Sit-ups

the box