WOD - FRIDAY, JUNE 22ND 2012

HS HOLDS!

8PM HITTING SOME LUNGES!

* AWESOME JOB ON THE FRONT SQUATS TODAY.  EXPLOSIVENESS AS WELL AS TECHNIQUE LOOKS GREAT.  GET READY FOR DOUBLE WOD TOMORROW!

** WE HAVE 8 PEOPLES VEGETABLES AT THE GYM.  PLEASE COME AND PICK THEM UP!!!




WARM-UP
200M JOG
1 MIN SIGNLE JUMP ROPES
10 KIPS
10 PASS THRUS
20 DEAD-LIFTS (BAR)
DYNAMIC STRETCHES

WOD # 1 (12 MIN TIME CAP)

500M ROW

100 DOUBLE UNDERS OR X 3 SINGLE UNDERS

400M RUN

5 MIN REST

WOD # 2 (12 MIN TIME CAP)
21-15-9
DEADLIFTS (225/135)
T2B

RESULTS FROM 6/21/12