I hope people are signing up for the Open! You have plenty of time, but we are going to practice as many of the movements I think might be included while we wait for Feb 23. Also think about who wants to be one of the 2 athletes that does the wod on the Saturday of each week at the various gyms in our area. We would like to have 2 different athletes each week so we need 10 volunteers!

This week we are celebrating Brian’s Birthday and I’m also honoring requests from other friends! Anyone else want to include some requests? Have fun!

MONDAY 1-23-17
For time:
500 meter Row
400 meter Run
30 Lunges
20 Handstand Push-ups
10 Pull-ups
20 Handstand Push-ups
30 Lunges
400 meter Run
500 meter Row

TUESDAY 1-24-17
Deck of Cards
Partner WOD*
Hearts=Push Press (45,35)
Diamonds=Overhead Squats (45,35)
Spades=Squat Cleans (45,35)
Clubs=Snatch Balance (45,35)
Joker=Double Unders
*note time and each person's reps for score

Strength WOD: Back Squats
5 reps x 3 sets
Thrusters (135,95)
Ring Dips

THURSDAY 1-26-17
Brian's B-Day WOD (1-24-1959)
2 Rounds for time:
1 400 meter Run
24 Double Unders
1 Rope Climb
9 KB Swings (53,35) American Standard
5 Burpee Box Overs (24,20)
9 Bear Complex (75,55)
rest 5 minutes, then:
12-9-6 for time:
Deadlift (BW)
MB Sit-ups (20,14)

FRIDAY 1-27-17
Strength WOD: Power Clean
3 reps x 5 sets
5 Rounds for time:
500 meter Row
15 Burpee Jump overs

SATURDAY 1-28-17
Open Gym from 8 to 10am

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