NO SATURDAY CLASSES DUE TO THE WEIGHTLIFTING SEMINAR
This seminar is sold out but there is a waiting list in case someone bails on us. We will have another seminar in the next couple months. And (I’m really pumped about this) hopefully a independent, 2-3 day per week Olympic lifting training program for those interested,

Drink More Water. Not tea, soda, etc., just water.
There are all kinds of reasons like these, and these, don’t forget about these, you get the point. Let me give you the basic benefits of proper water intake:

• Increases Energy & Relieves Fatigue
• Promotes Weight Loss
• Flushes Out Toxins
• Improves Skin Complexion
• Maintains Regularity
• Boosts Immune System
• Natural Headache Remedy
• Prevents Injury
• Puts You in a Good Mood
• It’s Free
• Helps Control Metabolism
• Prevents Muscle Fatigue
• Helps Build Muscle
• Lubricates Joints

And every benefit of drinking more water can be reversed that into a negative if you don’t drink enough.

Literally, if there was one thing you could do out of every possible option in the universe to make you more healthy, it’s drink plenty of water. Not exercise, not fancy diets, or supplements… just water. And it’s in your nearest faucet.

WOD

It will be cold and we are running outside for the metcon, dress appropriately. 

1) 12 minutes to work on Hi-Hang Snatch
Vertical torso, bar on hips. Similar to last week’s hi-hang clean.

2) In teams of two, for time:
100 Power Cleans (135/95 lbs)
1600 Meter Relay with 20/12 lb Ball
100 Burpees

One partner working at a time. Partition reps and relay however you prefer.

COMP

1A) Take EXACTLY 10 minutes to find 1RM Strict Shoulder Press
1B) Take EXACTLY 10 minutes to find 1RM Push Press

2) Two rounds for times:
Run 400 Meters
25 Shoulder to Overhead (95/65)
Rest exactly 3 minutes

I know you squatted yesterday, but this is more muscular endurance based, AKA ‘let’s make the thrusters really hard’.
3) Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 80%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

4) For time:
20 Thrusters (95/65)
5 Muscle-Ups
15 Thrusters
4 Muscle-Ups
10 Thrusters
3 Muscle-Ups
5 Thrusters
2 Muscle-Ups