WOD's 8.10.15 - 8.14.15 - New Intro Starts 8.24.15

We want your referrals for the intro starting 8.25.15.  No better way to grow J19 than referrals. There's not whole bunch of room for new people so we want it to be the right people.    Get more info on the intro by clicking here

Coach Brett , myself , Austin (Malleallu) Harris and Brad Jackson are on a team for The Urban Purpose Challenge.  This is going to be super fun and we will be helping many Birmingham people that are much less fortunate. 

Check out this promo video to learn all about it. - https://vimeo.com/135314173

If you need help finding a team let us know.

Monday

Oly Week 2 Day 1

Clean Technique

Sets performed E2MOM

Drop each rep and resest each lift take about 10 seconds between each lift in a set

Set 1-2x3 at 60%   Silverback  70%

Set 2- 2x3 at 63%  Silverback 80%

Set 3-2x3 at 65%  Silverback 85%

3 Rds

5 STO 155/95

10 DL 155/95

50 DU

Tuesday

FS WOD

4 rounds

4:00min/2 min rest each round

to complete

400m run

10 T2B

ME FS 135/95

Wednesday

Candy(Cindys Sweeter Sister)

20 Min AMRAP

4 Wall Climbs

8 Pistols or One legged squats

12 C2B

Thursday

Week 2 Oly Day 2

Snatch Heavy

Sets performed E2MOM

Drop each rep and resest each lift take about 10 seconds between each lift in a set

Set 1-2x3 at 70%

Set 2- 2x2 at 72%

Set 3- 2x2 at 75%

Set 4- 2x1 at 78%

Row Engine Work

AFAP

5x300m row

1:15 min rest

Friday

100 WB for time

E 2:00 10 Burpees

18:00 min time cap