Wednesday, 12/12/12

RUNNING, with Ave, at 7am.

ONE HOUR OLY, with Sammy, 12pm, 6pm, 7pm, 8pm.

ROWING, with Ave, at 530pm.

FOUNDATIONS, with Tim, at 530pm.

CROGA, with Tim, at 630pm.

Hopefully you get it by now: if you don’t sign up for the Rittenhouse Run and/or Holiday Brunch this year – you will MOST LIKELY be extremely miserable for the entirety of 2013.  The only person who has an excuse is Anna Marra – so if you are tending to small children who are unwell on the day of, you will probably feel fine in 2013.  Everyone else, sign up and don’t say I didn’t warn you.


MOVEMENT PREP: Foam Roll – 3 minutes. Cressey Warm-up. Overhead Squat Holds.

STRENGTH: A slightly different complex: Front Squat x 1, immediately followed by Split Jerk x 2


3 Rounds of:

1 minute of STRICT Ring Dips

1 minute of Side Sled Pulls (20ft. of 100lbs. – one length counts as 1)

1 minute of Lateral Box Jumps (24/20)

1 minute of Rest.

*Only 16 people can rotate through this piece without overflow.  If we have a class of more than 16 we will simply rig up a small fifth sled (a plate + ring strap should work fine) and run 5 people in a heat.

*Your score is your total number of reps.

So.  If you’re thinking that today’s complex is hard.  Just imagine doing this one… with well over 400lbs.

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