January 14th, 2014 WOD

Warm-up

9 Minute AMRAP

Buy-In: 250 Singles
10 Romanian Deadlifts with empty bar
10 PVC pipe overhead squats
10 Sit-ups
10 Alternating Side Lunges
10 PVC pipe pass throughs

Strengthcon- 12 Minute cap

3 rounds for time

15 Shoulder to Overhead at 65% of strict press 1RM (check notebooks for this number)
20 Pistols done between both legs

Metcon - 20 Min AMRAP

15 Deadlifts @65% of current 1RM
20 V-ups
15 Pull-ups
20 Burpees

Mobility

"couch stretch"

Spend 4 minutes working on each thigh. Two minutes on the right, then two on the left and repeat.

Announcements

Many of you are aware of the PR Board in the back, feel free to fill it in with your personal records of the lifts and benchmarks. Please only write times up there if you did the workout as prescribed. If there is one you haven't done prescribed before but might be able to now maybe that's what you could do in open gym this week!

Also we are hosting a fundraiser to help raise funds to research childhood cancer, it's for the St. Baldrick's Foundation! Don't hesitate to sign up to have your head shaved with the rest of us! If you have ideas to make this day more fun or you would like to volunteer to help please let us know!