WOD - THURSDAY, APRIL 12TH 2012

BRENDAN 8 SHORT WEEKS AGO

BRENDANS CHANGE IN 8 WEEKS!

RAYS 8 WEEK BEFORE- AFTER - BEFORE - AFTER!

* DEAR CROSSFIT KOB MEMBERS,
     WE REGRET TO INFORM YOU THERE WILL BE NO MORE IOU'S FOR PROTEIN SHAKES AND WATERS.  PLEASE PAY YOUR DEBTS WITH US.  THIS PUTS US IN A VERY UNCOMFORTABLE SPOT TO HAVE TO HUNT PEOPLE DOWN FOR MONEY.  IF YOUR NAME IS ON THE BOARD WE EXPECT THE MONEY BY FRIDAY.
                                                                                THANKS SINCERELY,
                                                                                                    MANAGEMENT

**  WE WILL BE CHANGING THE 9:30 CLASS TO THE 9AM CLASS, AND EITHER ADDING A 8AM OR A 10AM.  WE WILL VOTE UP UNTIL FRIDAY AND THE SCORE IS 8AM = 14 PEOPLE - 10AM = 13 PEOPLE.

*** REMEMBER WE WILL BE HAVING THE FARMERS MARKET AT THE GYM TOMORROW BETWEEN 10:30 - 3!


WARM-UP
200M RUN EASY PACE
20 POWER CLEANS (BAR)
DYNAMIC STRETCHING AND MOBILITY


ENDURANCE
4 ROUNDS
1 MIN DOUBLES
200M RUN
1 MIN REST


STRENGTH
5X3 - FRONT SQUAT @ 78% OF 1RM


WOD
50 MOUNTAIN CLIMBERS (R/L = 1)
15 POWER CLEANS (135/95)
15 HSPU
50 MOUNTAIN CLIMBERS
12 POWER CLEANS
12 HSPU
50 MOUNTAIN CLIMBERS
9 POWER CLEANS
9 HSPU

RESULTS FROM 4/11/12