STAND FIRM 30 Starts on 2.2.15.
Laura and Gretta have been working hard to organize it.
More details to come. There is a sign up sheet on the SFXF office door.
Warm-up: ½ Tabata Band Pull Aparts, Active Shoulders, Situps. Stretch
Strength: Strict Press/Push Press
75% 3+3×1 80% 3×3+1 85% 4+4×2
WOD: FACTOR of 4
8 Rounds for time:
8 Pull-ups
12 Games Sit-ups
16 Air Squats
Compare to 2.25.13
Icing: Muscle Up Skill Work / 3 x 3 to 5 if you have them.