Wednesday – 032812

Congratulations to D-Rok and Wowsie for getting their first muscle-ups!!

**Members meeting tonight at 7 pm. Looking forward to seeing the whole Overdrive family in attendance! The night will include prize draws, fun activities and games, interactive meeting and discussion amongst the members, and important news and announcements. There will also be an exciting roast performed by the students for the coaches!

Tech/Strength : Thrusters
3-3-3-3-3-3-3
*Find your 3 RM, then start your sets. Score is total weight performed. Failed sets count as zero.
Ex. 225-225-225-225-225-225x-225x = 1125

Cool down : Row 5 min @ 75% intensity
Set the monitor displays to XY-axis graph and pay attention to rowing technique and stroke efficiency.