Wednesday WOD – 010213

Row

Happy New Year Everyone! Hope everyone rang in 2013 with family and friends! We had a great ski trip up to Sugarloaf; thanks to Rob for holding down the fort while we enjoyed a little time off! But we are eager to get back in the gym with all of you and smash our fitness goals for 2013. (Regular Class times today!)

Speaking of goals, with the new year upon us, I’d like everyone to take some time and think about the goals they have for themselves, both inside and outside the gym. How can your time spent in the gym help you reach your other personal and professional goals? Also, make your goals SMART! Specific, Measurable, Attainable, Realistic, and Timely.

We’ll be setting aside some whiteboard space at the gym for people to post their 2013 goals. And we are going to help you work your asses off to reach them!

And, lastly, if you’ve got any friends and family that need a kick in the pants to get their New Year’s Resolutions started, let them know that all through January you can get your first month’s membership for only $100!

1. 4 Rounds:
a. Weighted chin up 2-3 tough reps; rest 10 seconds
b. AMRAP unbroken CTB chin ups
Rest 3 min

2. WOD
For time:
25 box jumps (24″/20″)
50 double unders
25 kb snatch, right arm (1.5/1 pood)
50 double unders
25 calories rowing
50 double unders
25 kb snatch, left arm (1.5/1 pood)
50 double unders