The Gorilla Gauntlet Games are being held this Saturday @ Tiger Town.  There will be several of us participating in the 9am Heat.  The normal 10am CF Class will still be on.  However we encourage all of you to come out and cheer on Team CFL.

Warm-Up
200m Run @ 80%
12 x Air Squats @ 2111
15 x Supine Hip Press
10 x Donkey Kicks (ea. leg)
20 x Prone Knee-to-elbow
10 x Scorpion
12 x Samson Stretch @ 2211
10 x Fire Hydrants (ea. side)

then: with a barbell do:

5 x Push Press
5 x Back Squat
5 x Back Squat Thursters

then: Progressive load barbell for Back Squats
SWOD
Back Squat, @ 30×1; 65-75% 1RM; 4 sets x 3-5 reps; rest 3 minutes

MWOD
“Sevens”
Seven Rounds for time of:
7 Shoulder-to-Overhead (95/65)
7 Slam Ball (20/15)
7 Box Jumps (24/20)

Compare to January 26, 2011