Thank you to everyone for keeping things going last week. I learned a few things when I came back. You need practice writing scores on the board. You need to learn how to do perfect movements before you go fast. Good Mornings and Evil Wheels are slow and controlled not fast and sloppy. All movements are technique over speed! And some of you need to learn how to try new things and really try hard. The fish game on the rower is an excellent interval movement. Just because you don’t want to play doesn’t mean you shouldn’t do your best to try a new thing.

We are going to do a hero wod of sorts to celebrate the successful surgeries for Phillip and Dawn. Continue to pray for their complete healing. For now, this is how Phillip said he felt. Like he did too many GHD Sit-ups, was a little dizzy upon standing and full of “Grace” (30 C&J) which is his favorite wod. Next week, another birthday.

MONDAY 2-5-18
"Chopped Liver"
5 Rounds for time:
6 Clean & Jerk (135,95)
21 GHD Sit-ups
13 Burpees

TUESDAY 2-6-18
Strength WOD: Back Squat
7 Rounds for time:
14 DB Deadlift (50,35)
14 Alternating DB Shoulder Press

For time:
30 OH Walking Lunges (45,25)plate
30 KTE
30 Sit-ups
30 Calorie Row
30 Sit-ups
30 KTE
30 OH Walking Lunges

Strength WOD: Power Clean
3 Rounds for time:
400 meter Run
12 Handstand Push-ups
3 Rope Climbs

FRIDAY 2-9-18
Strength WOD: Shoulder Press
Partner WOD
2 Rounds for time:
Partner A: Sled Push 100' (225,155)
Partner B: Hold Plank
Switch places
Partner A: 30 Thrusters (45,35)
Partner B: Hold Paleo Chair
Switch places

SATURDAY 2-10-18
Open Gym from 8 to 10am

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