1/7/13: Day 37

Class Update: No 5:30am class due to bad weather and surrounding area schools closing. Anytime the schools in the area close due to weather, morning class will automatically be canceled.

Back on track! Weekends are always rough to recuperate from, but we're caught up and ready for action. Today's WOD should be a blast. No skill or strength because this WOD will be a little longer. I just have a quick question before you read the workout...anyone wanna do some gambling? ;)

GYM PROGRAM

Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)

Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side

Skill/Strength
Off

WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap


SMOLOV PROGRAM

Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)

Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side

Skill/Strength
Off

WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap

Squat Cycle

Off

Happy lifting!