Thursday, January 14th

ANNOUNCEMENTS:
-This Saturday, January 16th at 10:00AM will be a pull-up progression/muscle up clinic. No matter what level you are at if you have a goal of pull-ups or muscle ups come and get a protocol and a realistic time frame.
-Bring A Friend Saturday will be February 6th.

OPEN GYM
This is a time for you to come in with something to you know you want to work on and atleast the outline of a plan.  We can help and assist a bit, but we will still be running the workout, so this will be mostly self directed.

-OR-

PRE:
5 Front Squats
12 Single-Leg Hip Bridges/Leg
25 Dumbbell Side Bends/Side

ADVANCED: Front Squats – 5×5@75-80%

WOD:
For TIME:
2,000 Meter Row/Ski
100 Air Squats
30 Hang Cleans (Squat or Power)

ADVANCED: 2012 Regional Workout Event 2
For TIME:
2,000 Meter Row [or Ski]
50 Alternating One-Legged Squats
30 Hang [Power or Squat] Cleans (225/135) 

WEIGHTLIFTING:
Rest Day