WOD

AMRAP in 3 minutes
5 Knees to elbows
5 Burpees
1 min rest
AMRAP in 3 minutes
3 Handstand Push ups
6 Pistols
1 min rest
AMRAP in 3 minutes
5 Box jumps
5 Pull ups

or

Jersey Shore Pre-Game WOD
1 rep max bench press

then

21-15-9
Curls
Triceps extensions
Shrugs

Come hang out with us at 7:30 tonight as we go on a Jersey Shore themed pub crawl. GTL.

WOD

5 Rounds
5 Snatches (135#/75#)
20 Mountain climbers
50 Double unders

Reminder: Jersey Shore Pub Crawl this Friday at 7:30pm

Also, this Sunday we will be holding open gym from 1-3pm. This is a great opportunity to work on your weaknesses. Open Gym is counted as a class. So for example, a person with a 3x membership could go Sunday, Monday, Wednesday.

WOD

“Freddys Revenge”
5 Rounds
5 anyway from rack to overhead (185#/95#)
10 burpees

refer back to January 14th, 2010

WOD

“Diane”
21-15-9
Deadlift (225#/145#)
Handstand Push ups

WOD

“Extra Fran”
21-18-15-12-9
Thrusters (95/65)
Pull ups