February 26, 2013

Tuesday, February 26, 2013

 TARZAN

Warm up:  Spend 5 minutes working on double unders, 30 sec handstand hold,
10 burpees, 10ea 1-arm db row 25#/20

Skill/Focus: Rope Climbs – spend 10-15 minutes practicing

WOD: 

in 20 minutes - 800m run

then AMRAP of:
1 rope climb
6 manmakers 25#/20#
12 ring dips
24 flutter kicks (2 ct)
1 wall climb
Post # of rds for score

Reminder:  No 6:30 pm class this Thurs Feb 28th.  FREE Seminar on Overcoming Metabolic Obstacles for Elite Performance & Weight Loss w/ national lecturer Dr. Steven Noseworthy.  RSVP required--only 5 spots left. . .

Shout Outs:  to Amy M, Carla, Adriana and anyone else that got their first rope climb today!  That skill work paid off.

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Congratulations to Coach Janet and her attendance at the CF Olympic Lifting seminar this past weekend at CF Tampa Bay in Largo

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