012212 WOD SUNDAY

GROUP SESSIONS WILL TAKE PLACE FROM 12:00-1:00P, 2:00-3:00P, AND 3:00-4:00P TODAY.

HOPE EVERYONE SURVIVED THE STORM AND ISN'T TO SORE FROM SHOVELING THEMSELVES OUT.

SOME FUN NEWS FOR THE BOX... I'VE ORDERED 2 PAIRS OF SQUAT STANDS THAT'LL BE EASILY CONSOLIDATED. I'VE ALSO ORDERED ANOTHER 2 POOD KETTLEBELL AND 4 NEW MED BALLS THAT SHOULD ALL BE ARRIVING THIS WEEK. NEXT UP... ROWERRRRRRSSSS.

CHRIS JONES WILL BE MANNING THE BOX TODAY, I'M AT THE FIREHOUSE. IF YOUR SORE IN THE LEGS, TAKE SOME EXTRA TIME TO ROLL OUT AND UNGLUE THE MUSCLE TISSUE. FOR THOSE OF YOU WHO AREN'T TOO BANGED UP, HERE'S THE WOD:

STRENGTH:

PRESS 5X75%, 3X85%, 1+X95% OF YOUR WORKING 1 REP MAX (90% OF YOUR PR)

SEE CHRIS WITH MATHEMATICAL QUESTIONS

METCON:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OF EACH OF THE FOLLOWING

SQUAT CLEANS 165/105#
TURKISH GETUPS (ALTERNATING ARMS)

FOR TIME

HAVE FUN WITH THAT... I'LL BE HITTING IT AT THE FIREHOUSE AT SOME POINT AND WILL LET YOU GUYS KNOW HOW I DID!