WOD - MONDAY, MARCH 5TH 2012

* IM GONNA GO OUT THERE AND SAY THAT PARTNER WOD WAS INTENSE IN A PACKED HOUSE.  AFTER A LITTLE CONFUSION WORKOUT SETTLED IN AND GOT PRETTY INTENSE.  BY THE WAY CHECK OUT THE TEAM NAMES ON THE RESULTS PIC!


- CHECK OUT THIS VIDEO FOR TODAYS WOD.  ABSOLUTELY SICK PERFORMANCE!

WARMUP
3 MIN MAX DOUBLES
20 HANG CLEANS
NEGATIVES (5 RDS) OR MUSCLEUP TRANISITIONS


STRENGTH
BACK SQUAT
75%X5, 80%X5-85%X5 - ADD 10LBS TO YOUR 1RM.  SO IF YOU WERE GOING OFF A 100LB RM YOUR NEW 1RM IS 110 LBS.

ENDURANCE
400M RUN
REST 2 MIN
300M RUN
REST 1 MIN
200M RUN
REST 1 MIN
100M RUN

WOD 
NASTY GIRLS
3 ROUNDS
50 AIR SQUATS
7 MUSCLEUPS (SUB 3 NEGATIVES AND 3 CLAPPING PUSHUPS PER 1 MUSCLEUP)
10 HANG CLEANS(135/95)

RESULTS FROM GROUP WOD!

RESULTS FROM GYMNASTICS WOD.