Warm up: 1 min jumpint jacks, 1 x 10 of push ups, ring rows, pvc pass thurs, ohs
Skill/focus: Overhead Squat
2-3 sets to build load
Workout: osh x 8-10 @ 70-75% 1 rm
muscle up x 4 (sub 10 dips)
work w/ a partner at a 1:1 or rest
2 mins btwn sets
3 sets
250 m row
15 burpees
AMRAP in 15 mins
Post OHS wgt and # rds
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Announcements: Dinner & a Sprint: This Friday at 6:00 pm is Dinner & s Sprint. Your chance to stake a claim on the LeaderBoard or a PR. Events will be the 100, 200, 400, 800 and 1 mile runs as well as 250, 500, 1000 and 2000 m rows. Dinner will be immediately following at Iavarone's steakhouse. If you have not already rsvp'd please do so as I want to make reservations. There will still be a 5:00 pm class although you will be encouraged to stay for Dinner & a Sprint:)
Seminar w/ Chef Al Rosas: This Sat, July 30th immediately following the *:30 am wod Chef Al Rosas will be on hand to give a seminar on the advantages of pastured raised meats/fowl and wild seafood. In addition, he is bringing food samples!! Don't miss the delicious post wod meal.
CF JAG Shirts: We still have some of the new shirts left so if you haven't already gotten yours please see me before or after class, they're going fast. . .
Keys: Please, everyone. I know you are sometimes a tad "out of it" when you leave but make sure you don't grab someone else's keys. This has happened twice in the last month and causes grave inconvenience for the person and in some cases expense. I know it was accidental but make sure you only grab your own keys. Anyone that was at the 7 am class please search your bag for Sheree's keys (big purple keychain)
