Monday, November 11, 2013

Monday we go overhead and then hit a solid AMRAP.

Announcements: ZenPlanner: Check out Amplify's new sign-in sign-in and calendar calendar which will allow members to pay dues online and track WODs. Contact Michaela to set it up; make sure you are online by DECEMBER.

Lisle 5K: Join Amplify in running the Turkey Trot Tune-up on November 24. Wear your "Awesome" shirt and join the fun. Extra shirts are still available!

Olympic Lifting Class: Coach Katie M. starts sessions November 19. This is a 6 week program on Tuesday and Thursdays from 7-8pm. Free to Amp members!

Amplify Food Drive: Lauren B. is helping to lead donations by the white boards in the gym. Food can be taken through Thanksgiving.

MONDAY Strength Push Press [wmv][mov] Take 12 minutes to find a heavy 3rep Push Press.

Conditioning AMRAP in 15 Minutes: • 15 Wall Ball Shots (#20/14) • 10 Pull-ups • 5 Burpees

Pull-up Efficiency Tips