Good Morning everyone! Remember, today starts the new class - TopicsExpress

Good Morning everyone! Remember, today starts the new class schedule. Coach Dave will have the 5am class and were going to have one day of relative warmth this week in the forecast (not that it matters around here) before another cold spell so lets get outside and get some short runs in. Pre-WOD WARMUP 300m Easy Row Dynamic Stretch 250m Row For Time STRENGTH (25min) C&J tech review Build to max weight Every 90s x10 2 reps for first 5 rounds, 1 rep for next 5 Squat Clean & Jerk WODs Njörd 01272014 (20 MIN TIME CAP) 400 m run 21 reps of ring dip 9 reps of burpee 400 m run 15 reps of ring dip 15 reps of burpee 400 m run 9 reps of ring dip 21 reps of burpee

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