Dont forget your sandals

Some of the ladies of the night really running hard…..

Thursday 2/7/13
Front squat
6@70 6@80 3@90 2@95%
+
5 min max reps KB snatches (53/35)
5 min to run 800m
2:30 min max reps KB snatches (53/35)
2:30 min to run 400m

Ask coach: For part 2 you have 5 min to do the snatches then you have 5 min to run 800m and rest the remainder. If it takes 4 min to run 800 then your have 1 min to rest. The goal for the snatches is 100+ in the 5 min and 50+ in the 2:30 min

14 foods you should never eat

Diet soda may be the more dangerous alcohol mixer

7 minutes of burpees bro. Have you signed up for the open yet?
http://youtu.be/dwGCzSw62LQ