WOD - WEDNESDAY, NOVEMBER 23RD 2011

* 800 M RUNS IN A WORKOUT ALWAYS MAKE FOR A LONG TOUGH ONE.  AWESOME JOB TO ALL TODAYS ATHLETES FOR COMING IN AND PUTTING A NICE EFFORT IN!

** WARMUP WILL BE ON YOUR OWN ON WEDNESDAY.  COME ON IN AND YOU WILL HAVE 15-20 MIN TO WORK ON SOMETHING YOU SUCK AT, AS WELL AS ROW 750M.

WARM-UP/SKILL
750M ROW FOR TIME

WOD
5 ROUNDS
15 FRONT SQUATS(135/95)  * WILL BE CLEANED FROM GROUND*
10 HSPU

*OPTIONAL AUXILIARY WORK
- 3 SETS 10 BACK EXTENSIONS - 10 GHD SITUPS


- WANNA SEE SOME ATHLETICISM! CHECK THIS OUT.

RESULTS FROM 11/22/11