WOD - FRIDAY, NOVEMBER 11TH 2011

- HAPPY BDAY TO ONE OF MY BEST FRIENDS IN THE WORLD AND TRAINER AT CROSSFIT KING OF THE BEACH SEAN PASTUCH.

- SOME SWEET HIGHLIGHTS TODAY.  NICK WITH A 225LBS SHOULDER PRESS AND CHRIS POUNDING OUT 250+ DOUBLE UNDERS IN ELEMENTS 3.  WE ALSO HAD  ANTHONY AND ANNEMARIE NOT DROPPING THE KB ON THE OHS WOD!

STRENGTH
2-2-2-2-2- DEADLIFTS - (REST 2 MIN IN BETWEEN EACH SET)

CONGRATS ROB WELCOME TO THE MUSCLE UP CLUB!

WOD
"SEAN" (BIRTHDAY - 11/11/83)
AMRAP 28 MINUTES
11 BOX JUMPS (30/24)
11 RING DIPS
8 KNEES TO ELBOWS
3 SANTANASTIES (20/10)

RESULTS FROM 11/10/11