Warm up:
2 rounds of:
200m Row
5 Thrusters (bar only)
5 Pull-ups
10 Push ups
15 Squats

Overhead squats 3-3-3-3-3

5 rounds for time of:

10 Bar facing burpees
10 Jerks (135 lb./95 lb.)
25 Double-unders

Post OHS loads and WOD time to comments.


The last time Norte Dame played for the National Championship, Coach B was on the team (#33)!

Coach B talks a lot about what it was like in Father Lange’s weight room – check this article out.



A few housekeeping notes:

1. Whatever equipment you use, (bars, plates, wallballs, kettlebells, etc.), please put it away before you go. (This includes picking up the kids’ room – please make sure to swing through there if your kiddos were at the gym.)

2. If you sweat all over an abmat, wallball, GHD, etc., please get a clorox wipe and wipe it down before you go.

3. If you rip your hand, cut your leg, etc., please stop your WOD and clean up your wound. Wrap it with tape, wipe down your equipment, and then get back to WOD. If you come to the gym with an open wound, please keep it covered while you are doing the WOD.

Thank you!!


Monday WOD, January 7, 2013

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