9/18/12

Great quote, it’s true. We don’t change unless we get a little (or a lot) uncomfortable. Embrace the suck. We got goals!!! I know you can. You are more capable than you think.

Skill: Cleans & Jerk

WOD: For Time
15-12-9-6-3
135 pound Power clean
Bar-facing burpee

9/17/12

Skill: Kipping Pull Up Practice

WOD: For Weight
Weighted Pull Ups
3 – 3 – 3 – 3 – 3
Use bands around shoulders to hold up kettle bells, plates, whatever.
If you can not do a deadhang, use bands ot get you three reps and record the band used