01-02-2019 "Open 13.2"

Buddy Challenge starts next week. Cost $40 per team.
January 7th through Feb 8th
Weight and measures needs to be done by Jan 10th.
Wod will be done in the gym each day (doesn’t have to be at the same time)
Food journal must be turned in every Monday.
Each day you will be sent via email/text your WOD and food challenge for the day.
Winning team=. Most weight loss, Inches, Journal turn ins, wods each day, Oh and Cardio Calories!
Also,
1 year rowing challenge!!! 500,000 meters!!!! Must be done in the gym…….
Cost $20 includes a shirt
Starts NOW!!
Keeping track of your meters on a board in the gym!

LETS GET STARTED!!!!!! See your coach to get signed up!

Strength/Skill:
Week 3
Clean and jerk
5x75%
3x85%
1x95%

Metcon:
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
For the shoulder-to-overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Annie Malone