Sunday, September 30, 2012

Monday 121001 Front Squat and AMRAP

Playlist competition begins today!  We have received a number playlists and they are ready to be demo'ed.  Listen up for the soundtrack to your next WOD- you will be asked to give a 1-10 point score for each playlist.  They will be played throughout the month and the winner will get a prize, along with the notoriety of creating the best WOD music we have ever heard.  You have until the end of the week to submit your original 60 minute playlist!
Bruce at work on the 60 pound dumbbells
Bruce at rest rolling out the calves 
Monday WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm 
Front Squat
20 minutes to work up to a heavy set of 3 reps
As many rounds as possible in 8 minutes of:
5 Burpees over dumbbells
15 Dumbbell push press (30/20#)
25 Mountain climbers (foot lands with flat sole)
Post rounds and scaling and heaviest front squat set to journals/chalkboards.

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