earlybirdsEarly birds.

1. September mobilizations. Twenty minutes.

2. Pick two goats--movements that you HATE seeing come up in the WODs. Give them some love.

"Goat Lovin' III" Every minute on the minute for twenty minutes Odd minute: Goat A Even minute: Goat B

Make your A goat an upper body movement, and your B goat lower body, e.g., kipping pull-ups and box jumps.

If you are too new to what to work on, we suggest 4 strict pull-ups on odd minutes, and 4 perfect air squats on even minutes.

Be advised that Thursday we are doing clean & jerks and then finishing up with a training version of "DT" (cleans and dips). If you're planning to come in Friday, choose today's work with that in mind. Have fun! You'll be amazed at how much progress you can make with a little concentrated effort.

PS. Our thoughts and prayers are with the victims of the September 11th attacks and everyone who lost someone they loved that day. Never forget.