Thursday, Jan. 19

Late night at work so I'll keep it short. We're going to start talking about the "no rep" concept a little more. We are getting familiar with the movements and we need to start holding ourselves accountable to the proper ranges of motion and technique. There is no excuse for bad form and we are going to start enforcing good form. So your times get a little slower, but at least you aren't destroying your back. A lot of this will be you holding yourself accountable. We can teach you what to do but won't be able to see every rep for every person. Let's do some quality control. Workout for Thursday, January 19 Warmup 3 Rounds 10 KB Swings (light) 10 Pushups 10 Leg Swings all directions

Strength Front Squat 5-5-5-5-5

WOD 10 Minute AMRAP 16 Wall Ball 12 Burpees 8 Shoulder Touches