Monday 27JAN14

–TEAM WOD- We don’t know exactly what Rudy is going to program. The CFER programming is independent of TOW but an effort is made to make sure that Tuesday/Friday’s programming doesn’t interfere too much with the rest of the week. If you’re coming in for the TEAM WODs yes this does mean that Thursday and Sunday should ALWAYS be a rest day for you. If you didn’t know this and now you’re doing Karen twice in a week, now ya know. Also, please review the TOW Doctrine. If you already knew all that awesome. edited@7:05pm.

-We’re posting early today to remind everyone that you should treat Sunday as Paleo prep day. Whether or not you’re starting the challenge tomorrow, use rest days as a time to plan out your meals for the rest of the week.

-Credit for Monday’s metcon goes to the comment section of 24JAN14

1a) Temp Front Squats
4×3, go heavy, 3 seconds down, 3 seconds in the hole, 3 seconds up, no rest at top

1b) Pull-ups
4xME, chin over bar, if using a band select a band you can do at least 3 with

2) “JackRen”
-Partner WOD
-Only one partner may do work at a time
-Partner A does 30 Wall Balls, then Partner B does 30 Wall Balls and so forth.

15 minute AMRAP: 
30 Wall Balls
Rest while partner completes above

500m Row
25 thrusters
15 pull-ups
Rest while partner completes above

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