WOD - SATURDAY, MARCH 10TH 2012

* ANOTHER GREAT WEEK AT THE KOB.  PROGRESS FROM ALL OF YOU THAT IS ABSOLUTELY UNREAL.  KEEP WORKING, EATING RIGHT AND THE RESULTS WILL SHOW!  CHECK OUT JOEY AND GREGS BEFORE AND AFTER 8 WEEK PIC.  WE HAVE A BUNCH MORE WE WILL START POSTING IN THE NEXT FEW DAYS.

** REMEMBER WE ARE DOING BENCHMARK WEEK STARTING MONDAY!  COME IN AND GIVE IT HELL.

*** SUNDAY SCHEDULE
9AM - 10AM - GROUP WOD
10AM - 10:45 - GYMNASTICS CLASS
11:00 - 12:30 - OPEN COMPETITORS WOD FOLLOWED BY A BBQ.  IF EVERYONE WANTS TO COME CHEER OUR COMPETITORS ON AND STAY AFTER FOR A BBQ THAT WOULD BE AWESOME.

BEFORE                                                   AFTER

JOEYS HOLY SHIT PICTURE!

JOEY BEFORE.

WARMUP
200M RUN
20 OHS
DYNAMIC STRETCHES

WOD
45 MINUTES TO COMPLETE THE FOLLOWING:
- FIND 5RM OHS
- 750M ROW FOR TIME
- 3 ATTEMPTS AT MAX HANDSTAND PUSHUPS
- 50 REPS AT YOUR #1 GOAT (GOAT = SOMETHING YOU SUCK AT)