Good Times!

Monday, December 19, 2011

2 Rounds for Quality:
Jog 100 meters
Jog 100 meters backwards
5 Rope pull to stand from lying on your back
5 Cartwheels
10 Jumping Jacks

then, spend 5-10 minutes practicing rope climbs, legless if possible!

Watch these 3 quick segments on legless rope climbing progressions:  Part 1 (start around 1:30), Part 2, Part 3 (easiest variation)

Rest as needed, then perform

For Time:
100 Kettlebell Swings, 1.5 pood, 5 pull ups at the top of every minute
100 Box Jumps, 5 burpees at the top of every minute

Cool Down
15 Back Extensions
15 Hip Extensions
15 Hip-Back Extensions

McCoy, Lara, Zeb and Crose at the WOD Gear Team Series event yesterday!

The Newtrition Challenge Winners will be announced on Wednesday!  Even if you did not keep track of your points, you can still participate in the improvement category, so be sure to log your re-test scores!


Track night will be meeting at Dewey and 21st for hill sprints tonight, not the Santa Monica College!  Click here for the map.


Sunday, January 22nd we will be heading out to the Burro Canyon Shooting Park in Azusa for a day of weapons and tactical skill training!   This is something I have wanted to do for quite a while, and lucky for us, one of our members does this for a living!  Roughly 70% of the day will be learning combat handgun techniques and the house clearing course.  We will finish with some fun air-soft games (like paintball without the paint:).  The cost will be around $150 per person for all the equipment and ammo, and last from around 9:30am-2:30pm. 

Check out the link under the Upcoming Events area for more details and sign up in the office if you’re interested!

Big thanks to San for putting this together!

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