May 11, 2015

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WOD – May 12, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

Bulletproof shoulder complex

then,

5 rounds of the following complex at light-moderate weight (same weight all 5 rounds:

1 strict press + 1 push press + 1 push jerk

 

 

Strength:

push press – 3,3,3,3,3

+

push jerk – 2,2,2,2,2

 

Go as heavy as possible!

 

Training:

Run 400m

100 double unders

run 400m

60 hand release push-ups

 

Post time to comments!

 

 

Scaling options:

Run

  • sub 500m row

Double unders

  • sub max DU or SU in 2 minutes