Monday > Happy New Year!

the South

Skill
With bar you will be using for WOD. WALK THROUGH WOD.

WOD

3 rounds for time of:

6 deadlifts
6 hang power cleans
6 front squats
6 push press
6 back squats
6 cleans

RX: 135#/95#
  MOD:115#-75#/85#-55#
Level 1: Find # with coaches help.

This WOD was taken from the hardcore blokes at Gym Jones

Cool Down
50/5

* 50/5 means you work on a weakness for either 5 minutes or do 50 quality reps of said weakness. These will range drastically in that some of you are super tight! some need work on gymnastic movements, etc etc.  Think about where you suck and take the time to work on it…if you don’t think you suck at anything then do what you like the least. Don’t rush through it.

We will be doing this really frequently (ie daily) so think about 3-4 movements or areas to work on and pick one for each day you come to class.