Potluck Party on Sunday, August 14th!  RSVP on our Facebook page!

WOD for Monday 072511 – Click Here For Today’s Schedule
Press
10-1-10-1-10-1
— Rest–
3 Rounds For Time:
10 Overhead Squats (135/95)
50 Double Unders

Post Press Loads and Metcon Time to Comments
For the strength segment, alternate between sets of 10 (approx. 50% 1RM) and 1 (max effort).  Note these are strict Presses.  Do not use your legs to drive the bar.

For the conditioning workout, use an Overhead Squat load that allows you to perform each round unbroken (or almost).  Sub for Double Unders (do you still not have them?) is Parallette Jumps.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility
Rowing drills
Rowing form
5 rounds of 4 min on; 2 min off

Upcoming Bootcamps — Beginning August 22nd! SAVE 10% before 8/12!
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)

Mark Rippetoe on Press Posture!
[youtube]http://www.youtube.com/watch?v=OsNY2RJVnp4[/youtube]