Just want to remind everyone that February 1st we will be having our in-house gym competition. We would love for everyone to participate. It will consist of two lifts plus one WOD. This is only open to members and will be workouts that everyone can do. Sign up at the gym. We will start at 9 and will have a potluck afterward. Hope to see you all there.
10 Drinking birds
10 Leg pumps
10 Partner assisted power swing
20 Min to establish a heavy deadlift
(If the weight feels good, Aim for a new 1RM. If not work on pulling mechanics and aim to get good clean pulls from the ground in a touch-n-go style).
10 Diggers 53/35
10 Box Step ups
400M run (or 500M row)
rest 30 Seconds
Accumulate 1:30 of arm bars on each side weight should be very light and short durations.
Please post your results.