NEW BOOTCAMPS START MONDAY!

WOD for Wednesday 062211 – Click Here For Today’s Schedule
Clean
Work up to a heavy single
–Rest–
AMRAP in 12 minutes:
5 KB Snatch – right (52/35)
5 KB Goblet Squat
5 KB Snatch – left
5 KB Goblet Squat
Add 5 burpees every time you put the KB down.  You may not rest it on your shoulder or at your hip.

Post Clean Loads and Metcon Rounds to  Comments
For the strength segment, work up to the heaviest full clean that you can for the day.

For the Metcon, use the same KB for each movement.

ENDURANCE WORKOUT this morning at 6:15am with Coach Paul!
Mobility (focusing on shins)
Drills
200m — lots of 200m
Time trials: 200m uphill & 200m downhill
Cool down

*POOL PARTY UPDATE*
Not suprisingly, the poll results were overwhelmingly in favor of a pool party.  There’s been a complication, however, in planning as the rules of our community clubhouse actually say that renting the clubhouse does not give our guests pool privileges.  I’m trying to see if there’s a way around this rule.  In the meantime, would you still be interested in having a Potluck Party in the clubhouse?  Please post answer to comments.

Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm) — Only 3 spots left!

Upcoming Bootcamps — Beginning MONDAY!
Strength & Conditioning Bootcamp – (M/W/F @6:15am)
Strength & Conditioning Bootcamp – (M/W/F @7:15am)
Strength & Conditioning Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

KB Goblet Squats RKC style!
[youtube]http://www.youtube.com/watch?v=muXXYKC_No8[/youtube]