ATTENTION MEMBERS – As of Jan 2nd we will be in the new gym and one new thing you will see is a white board for each fitness level.  These white boards will have every members name on it and a place for you to write your score for that days WOD.  These new whiteboards will have an entire weeks worth of scores on it so you will be able to see how you compare to all the other athletes in your fitness level and those in the level above you.  Your name will remain on that fitness level board until you complete your checklist for the next level.  If you have recently graduated the on-ramp or are currently in the on-ramp you will be a Beginner.  Starting today there will be sign up sheets at the front desk for each fitness level.  Please sign up for the level that you have already completed the checklist for.  Not the checklist you are still working on.  If you are signing up for the RX’d level be prepared to show a trainer your checklist.  If you have any questions, concerns, or complaints please see a trainer.

WOD
1st
Squat 5-3-1(or more)

2nd
“Elizabeth”
For time:
21-15-9
135lb Squat Clean
Ring Dips

COMPETITION TEAM:
3 Rounds
10 GHD
10 Plate Situps
10 C2B Pullups

Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Front squat – 85% x 3 x 3

For 5 Minutes
3 Box Jumps
8 DB Push press
Max consecutive pullups
Rest 30 Sec