Friday February 15th 2013

Jeff with some “Jazz hands” at the Next Level Invitational

Just a reminder that Friday is our “Cupids Massacre” team competition starting at 5:00 pm. The gym will be closed for “open gym” starting at 10:00 am, and classes at 3:30 and 5:30 will be canceled. Classes will resume back to normal schedule on Saturday morning at 7:00 am. Thank you for your cooperation.

If you are a competitor please carpool if at all possible. Parking is tight and riding together will greatly reduce the volume of cars showing up to the event. See you there. 

WOD

Prep…
3 min row
3 rounds of
5 Pull-up
10 push-up
15 PVC squats
5 min banded mobility (squat/rack position)

A. Hang Squat Clean
2-2-2-2-2-2-2
– Build up and post loads for seven sets
– Reps are to be completed unbroken, rest 2-3 mins B/T sets

B. 7 Minute AMRAP
7 Squat clean (155/103)
7 Kettle-bell swings (70/53)