150129 ~ Happy Birthday....Lol! Just Kidding!

Many of you are happy to see that we are not running a special birthday WOD today.....we are now back to our regularly scheduled program!!

***Notice...Coach D will be away tonight.  The 5:30 and 8:30 Weightlifting sessions will move to an Open Platform format.  Coaches will be on hand to offer technique and tips! ***

Strength/Skill:

Every 2 min x 12 min

Complete the following:

3 Backsquats @ 85%

8-10 Kipping Ring Dips

**Focus is on solid technique and efficient use of hips.  If using bands, must complete all rips strict!**

Conditioning:

Complete For Time

21 - 18 - 15 - 12 - 9 - 6 - 3

Push Press (135/95#)

FR Lunge

30 DU

Cash Out:

Mobility!!!


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