040212 WOD MONDAY

HOPE EVERYONE ENJOYED THE WEEKEND! BELOW ARE A FEW SICK PICS OF THOSE WHO REPRESENTED US WITH STYLE AT THE X AND Y COMPETITION IN ALBANY, NY. GREAT JOB GUYS!



THESE 2 GUYS OBVIOUSLY HAVE AMAZING SHOULDER FLEXIBILITY... GETTING BETTER EACH DAY THOUGH, RIGHT BOYS?



JEEEEEEEEER!



FIERCE BRO!



LYLE AND HIS PARTNER GETTING 2ND! FROM WHAT I HEAR, WE SHOULD HAVE HAD 2 SETS OF PARTNERS ON THE BOX. JON GOT SHAFTED. OH WELL, SOME JUDGES JUST SUCK.




ALRIGHT GUYS, SO HERE'S WHAT WE'VE GOT IN STORE FOR TOMORROW...

METCON:

"JACKIE"

1000 M ROW
50 THRUSTERS 45#
30 PULLUPS

FOR TIME

IF YOU'RE SORE FROM ONE OR MORE WORKOUTS THIS WEEKEND, THIS COULD BE ME TELLING YOU TO TAKE A REST DAY!

POST WOD...

WEIGHTED HIP EXTENSIONS 4X10

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP	GROUP	GROUP
7:00
8:00
9:00	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP
10:00	ONE	ONE	ONE	ONE	ONE	ONE	ONE
11:00	ONE	ONE	ONE	ONE	ONE	ONE	ONE
NOON	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP
1:00						ONE	ONE
2:00						GROUP	GROUP
3:00	GROUP		GROUP	GROUP	GROUP	ONE	ONE
3:45	GROUP	OPEN	GROUP	GROUP	GROUP	ONE	ONE
4:30	GROUP	OPEN	GROUP	GROUP	GROUP
5:15	GROUP	OPEN	GROUP	GROUP	GROUP
6:00	GROUP	OPEN	GROUP	GROUP
6:45	GROUP	OPEN	GROUP	GROUP

PLEASE TAKE NOTICE THAT I'VE ADDED GROUP SESSIONS TO TUESDAY MORNING. I WILL BE ADDING MORNING SESSIONS TO THE DAYS I'M AT THE FIREHOUSE WHENEVER POSSIBLE SO THAT PEOPLE HAVE MORE OPPORTUNITIES TO GET THEIR ASSES KICKED. SEE YOU ALL IN THE BOX!

TIM