WOD - MONDAY, JULY 23RD 2012

PERV SUNDAY CREW!

MIKE - ROB - MOLLY AND KAIT GETTING READY FOR SOME PARTNER CARRYS!

THE NEW ELEMENTS CREW COMING IN READY TO ROCK.  CONGRATS GUYS!

TEAM KOB WON 2 OUT OF 4 EVENTS AND FINISHED IN 2ND IN 2 OUT OF 4 EVENTS FOR A 2ND PLACE FINISH! 

WARM-UP
400M YOG (ITS A SILENT J)
20 AIR SQUATS
10 STRICT PULLUPS
28 WEIGHTED ABMAT SITUPS
3 MIN DYNAMIC STRETCHES


STRENGTH
1-1-1-1-1 - BACK SQUAT

WOD
4 MIN AMRAP 
5 DEADLIFTS(275/185)
3 BURPEES


- 1 MIN BREAK PUT BARS AWAY AND GET BOXES OUT


3MIN AMRAP 
400M RUN W THE REMAINDER OF TIME BOX JUMPS (24/20)


- 1 MIN BREAK PUT BOXES BACK


2MIN AMRAP
HAND RELEASE PUSH UPS


- 1 MIN BREAK


1MIN AMRAP  
DOUBLE UNDERS


* SCORE = TOTAL REPS COMPLETED