W.O.D. – Workout of the Day

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE
• Coach Mark has a BLOG! Click the Tab in the header of the page or CLICK HERE
• This Saturday, December 8th, there will be NO

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE
• Coach Mark has a BLOG! Click the Tab in the header of the page or CLICK HERE
• This Saturday, December 8th, there will be NO

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE
• Coach Mark has a BLOG! Click the Tab in the header of the page or CLICK HERE
• This Saturday, December 8th, there will be NO

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE
• Coach Mark has a BLOG! Click the Tab in the header of the page or CLICK HERE
• This Saturday, December 8th, there will be NO

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE
• Coach Mark has a BLOG! Click the Tab in the header of the page or CLICK HERE

WOD:

AMRAP in 17 min

5 Muscle-ups (Sub …

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE
• Coach Mark has a BLOG! Click the Tab in the header of the page or CLICK HERE

Mobility: 

A1) Racked position mobility drill, 1 min …

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE

Mobility: Keg drill, 1 min x 2 sets (http://www.youtube.com/watch?v=HgEgIGE2ZI8) FF to 3:00 to view the keg drill.

WOD:

Buy in: 50 …

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE

SWOD: 20 minutes to build up to a 1RM power snatch.

WOD:

OTMEM for 10 min

5 Deadlifts (225#/135#)

20 Double unders (sub …

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE

Mobility: 

A1) Bottom up hip mobility, 1 min each leg x 2 sets 

A2) Bully stretch, 1 min each arm x 2 sets

WOD…

Announcements

• IT’S BACK!!! 2ND ANNUAL UGLY XMAS SWEATER PARTY!!  FRIDAY, DECEMBER 21ST, 6PM!  CLICK HERE

SWOD: Back squat 3/3/3 (80%, 85%, 90% of 1RM) Don’t forget to add 5# to your 1RM when doing your math.

WOD: …