08 24 13

WOD 08 24 13 A1. Split Jerk (6×3) @ 50-60% 1RM Jerk (can be BTN).  Focus on speed and footwork. A2. Skin the cat (6×2) (Adv: Front Lev Neg) B. In teams of 2, 1 PW@T [C25] 150 Wallballs (20/14,10′) 120

08 06 13

Happy Birthday to Lorena!   WOD 08 06 13 A. Skill: BTN Split Jerk: 10×1.  Focus on correct footwork and speed.  Go heavier (80%+) if both are there. B1. Strict Dip 5 sets for max total reps. (Adv: MU Neg after each

07 16 13

Coaching update!   In case you missed it, here is a recap of the competition this past weekend!  Thanks to everyone who came out to support us on Saturday!   Check out our upcoming Events!   WOD 07 16 13 A. PP+PJ +