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Reminders/Updates:

* Powerlifting/Strongman class at 8pm on Thursday (focus is on Yoke Carries and Keg Carries)

* Please get your sweatshirt orders in by Friday 1/17 for the new order

* Make sure to pick up your easy clean cuisine meals in the fridge and get you orders in by Friday 1/17 for next week.

* Sign ups for the 2014 CrossFit Open start on Wednesday 1/15.  Sign up for team South Mountain!

Stength:

Power Clean
10 minute EMOM 3 power cleans (heavy)

Conditioning:

5 Rope Climbs – 15 ft
5 Clean and jerk 145/105
4 Rope Climbs – 15 ft
4 Clean and jerk165/115
3 Rope Climbs – 15 ft
3 Clean and jerk 185/125
2 Rope Climbs – 15 ft
2 Clean and jerk 205/145
1 Rope Climbs – 15 ft
1 Clean and jerk 225/155

* sub for rope climbs = 3 ring rows per rope climb

Cash out/Core:
30 sit to stands
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