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Unlucky 13

28
Dec

Unlucky 13

New Bootcamps start on Monday!

WOD for Thursday 122911Click Here For Today’s Schedule
20 minutes of gymnastics practice (choose your own skill)
–Rest–
13-12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time:
KB Swings (52/35)
Burpees
There is a 10 minute time cap

Post Gymnastics Skill and Workout Time to Comments
For the skill segment, pick 1 or 2 gymnastics movements and practice for 20 minutes.

For the conditioning workout, starting with 13 and going down to 1, alternate between KB Swings (Russian or American) and Burpees.  There is a 10 minute time limit.  Get as much work done as possible.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
5 rounds:
Row 4 minutes, resting 2 minutes between rounds.
Row rounds 1 through 5 at 70, 75, 80, 90, and 95% effort, respectively, increasing both s/m and meters rowed

Tucker on the Muscle Up
[youtube]http://www.youtube.com/watch?v=b6YPB5e6Ws8[/youtube]

Toys and Treats for Tails

Toy & food drive benefiting the animals at the Durham County Animal Shelter

You can drop your donations in the bin at the gym

FOR THE DOGS:
• Small bite dry food  (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys

FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys

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