Thursday, November 14, 2013

Thursday Skill Work and a Running/S2O Combo!

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.

THURSDAY Skill Work Warm-up 3 Rounds Not For Time: • 12 Box Jumps (20") • 4 Muscle-ups or 4 Ring Rows + 4 Ring Dips • 4 Kipping Handstand Push-ups • 12 V-ups

Conditioning 4 Rounds For Time: • 4 Down/Back Turf Runs • 10 Shoulder to Overhead (#135/95)

Then cash out with 100 Sit-ups

The Overhead Trifecta