Monday, February 9 Please consider donating and or joining us for the 2015 Polar Plunge: Here Join the Open: Here Extra: 3x30 reverse hyper

WOD: Complete in any order: 100 American Swings 53/35, 100 calories on rower or assault bike, 100 abmat situps .  Must complete all 100 before moving onto the next.

Strength/Skill: work up to a high seated box jump(at or below parallel), then Power Snatch 3x3

Recovery: foam roll quads, spend 5 minutes working on it