Happy New Year! Ready for a whole new year of goal setting and working toward them? Are you ready to start  preparing for the Open? Be thinking about things you need to improve on and make a reasonable timeline to work toward achieving those goals. One of the keys to success is not picking everything to work on all at once. Getting diet under control is a big thing that will make a lot of difference in some of the performance goals you might set. Just don’t make unrealistic goals and set yourself up for failure. Change little by little and everyday is a win!

We are going to add more strength wods starting next week to up our game a little bit in the area of strength. On these strength wod days, some of the warm up can be getting ready for the work weight sets. Do something to generally get warm, then jump right in to the strength wod so we have enough time to do a met-con following that.

MONDAY 1-1-18
Gym Closed
Happy New Year

TUESDAY 1-2-18
AMRAP in 12:00
1 Squat Snatch (155,105)
3 Clean & Jerk (155,105)
30 Double Unders

3 Rounds for time:
60 Squats
30 Knees-2-Elbows
30 Ring Push-ups

4 Rounds for Reps 
1 min KB Snatch (53,35)
1 min Sit-ups
1 min Lunges

FRIDAY 1-5-18
21-15-9 for time:
Deadlift (225,155)
Handstand Push-ups

Open Gym from 8 to 10am

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