Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th! 

Space is limited!  More info here

WOD for Friday 020113 – Click Here For Today’s Schedule
Ring Inversions, Skin the Cats
20-40 Strict Progressions from one movement to the other
–Rest–
3 Rounds For Time:
10 Clean & Jerks (135/95)
Run 400m

Post Workout Time to Comments
For the skill segment, perform a ball up to a ring inversion (hanging upside down with shoulders, hips, ankles in line) and hold for 1-2 counts.  Then ball back up and UNDER CONTROL perform one Skin the Cat.  If you can stay under control and perform multiple reps you should, BUT do not work anywhere close to failure.  Stay fresh and perform single reps as necessary.  Do not rush through this…safety first!

For the conditioning workout, these are full squat cleans.  You can power clean the bar to your shoulders and perform a front squat if necessary.  You can push jerk or split jerk. 

ENDURANCE WORKOUT tonight at 6pm!

Ring Inversions and Skin the Cats
[youtube]http://www.youtube.com/watch?v=s2fucjJAtgA[/youtube]

[youtube]http://www.youtube.com/watch?v=8I2TvFIRSfw[/youtube]