You are at the starting line, 3 2 1 GO!!!
Wait! What’s the WOD?! Anything you make it to be! It’s a new year with all possibilities, lots to choose from. Pick an area to improve, make a weakness a strength, have a goal you want to accomplish. Yell time on 12/31/2012 with a job well done!
Remember!! NO cheats, NO corners cut, NO dropping out, NO rest, NO giving in to weakness just push through and get it done!
2 important memos
* the baby came home from the hospital tonight,, thank you again for everything
**the man who owns the roofing shop has asked if we don’t park in front of his shop in the morning or day,,, evening is ok.. His wife died a few months ago & he said he is not dealing with life very well right now. This would ease his stress. I’ll wait a few months to say something about all the nails in the back… He needs a break. There is parking off to the left side passed the gym. thanks
Friday WOD 
strength
6rds
every 90 sec
9 speed deadlifts @ 50% of 1rm
3rds
400M run
15 ohs @ 95/65
(Nancy is 5 rds,,, go for it)
Thursday WOD:)
strength
15 minutes to find your 1 rep max
clean & jerk
15 min AMRAP
buy in 20 body weight back squats
remaining time
5 kbs 2 pood American
10 box jumps (use the height you made it to on tues)
score is # of rounds
Wednesday WOD:)
7 x 2 Split Snatch
Brenton for 2
5rds with a partner, one going at a time
100 ft bear crawl
100 ft broad jump
Tuesday WOD
8 rds
3 high box jumps (increase height each rd)
5 strict pull ups
21 * 15 * 9 * 5
250m row
ghd sit ups
L- pull ups
Monday WOD
strength
5 * 4 * 3 * 2 * 1
deadlift
wod
4rds
300 M row
3 push press @ set load
Thank you to all the athletes who banged out the wod today!!! you guys rocked!! A special thanks to those who gave to the family.. tears of joy and gratitude were shed. After the Christmas holiday,, is the time to put the pedal to the metal and start training for sectional or that swim suit,,,, yes I did say swim suit,,, don’t wait til March to make it happen. By March I want to a six pack. I love you guys and thank you from my whole heart for all your help, prayers and patience with me and my grandson. He will be coming home soon!!!
Saturday WOD
4rds
2 burpees
50M sled pull
100 battle rope swings
200M weighted run or carry
50 wall balls
2 rope climbs
“this is nothing for Santa”
Friday WOD
15 – 20 minute Rope Climbing (bring tape 4 ankles, wear pants, socks above ankles, whatever you need to save the skin)
6rds
15 ad rolls
10 body weight deadlifts
5 body weight front squats