Warm-up: 20 Leg swings, Hip Opener Stretch, Frog Stretch, Samson Stretch, 20 Pull-Ups, 20 Push-Ups, 20 GHD Sit-Ups, 20 GHD Back Extensions
Snatch High Pulls: 2×5 (80% 1RM Snatch)
MetCon – 3 Rounds For Time:
5 Man-makers (50% BW) with a full squat clean
½ Building Carry (30% BW)
Finisher: 60 second L-sit on parallettes
1) It’s February and therefore it’s time to pay.
2) This Friday the 5th we will be closed for the 6:30pm class. Why, you ask? Because we are headed to Woodstock, GA for the GARAGE GAMES!!! Make sure to give all competitors a pat on the back and a “good luck” before they leave. We will be keeping Twitter and Facebook updated as much as possible, but we may have to break for the wrapping of wrists, application of icy hot, and making of Paleo snacks.
3) Wednesday the 3rd is Coach CBo’s birthday, so give him a birthday spanking. The lovely Miss J’s and Carol, aka Momma Boaz have birthdays this Saturday the 6th. Do not give them birthday spankings.