Workout of the Day, 2.23.13

INTRO to OLY with Jim, at 9am and 12pm.

HYBRID/ADVANCED OLY with Jim, 10-12pm and 2-4pm.

GYMNASTICS, with Sammy, at 12pm.

BRING A FRIEND, with Tim, at 11am.

SQUATTING ONLY, with Chris, at 11am.

CONDITIONING ONLY, with Chris, at 12pm.


Klein, at the top of a clean.

“BRING A FRIEND” WOD @ 11am, with Tim.

DYNAMIC WARM-UP: Coach’s Choice, 10 minutes.

FOR FUN: Flexed Arm Hang Test. 3 attempts. Just like in grade school.

SKILL WORK: for the below.


The entire group gets split into teams of 2 and completes:

Tire Drag (with 100# plates inside) – 60ft. One partner pulls there, one partner pulls back.
Tire Flips – 6 reps. (together if necessary)
Box Jumps – 6 reps. (alternating if desired – pick your height!)

Time each round, and athletes will go around as many times as they’d like trying to beat their best times, with a minimum of 4 rounds and a max of 8. More experienced members should make the box jumps more difficult, and less experienced members should make the box jump easier.

Training together is better.

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