WOD - MONDAY, JULY 9TH 2012

* PERV SUNDAY IS ALWAYS A CREEPY BLAST.  FUN WOD TODAY AND ALWAYS GREAT SEEING EVERYONE WORK TOGETHER.  A NEW WEEK STARTS WITH NO JULY 4TH PARTIES/EXCUSES TO ATTEND TO.  LETS GET AFTER IT THIS WEEK!

NEW ELEMENTS CLASS READY TO ROCK AND ROLL!

HANGIN ON THE BEACH!

DAWN GIVING NYC A LESSON ON KIPPING PULLUPS! 

JOEY OHS HIS LOVEBUG. HAHA JUST KIDDING!

WARM-UP
400M RUN
1:10 H.S HOLD
26 WEIGHTED ABMAT SITUPS
20 HAND RELEASE PUSHUPS
15 STRICT PULL-UPS OR 2 SETS NEGATIVES
10 LIGHT KB SWINGS
10 AIR SQUATS W/ 30 SEC HOLD AT THE BOTTOM ON THE LAST REP


STRENGTH
5-5-5-5-5 - BACK SQUAT
- YOUR FINAL SET OF 5 SHOULD BE HEAVIER THAN MONDAY, JUNE 18TH.  THIS WILL BE YOUR NEW 5RM BACK SQUAT.  DEPENDING ON HOW YOU FEEL YOUR 3RD OR 4TH SET SHOULD BE YOUR OLD 5RM.

WOD
IN 10 MIN:
800M RUN W A MED-BALL (20/14)
THEN:
 W REMAINING TIME
AMRAP
10 KB SWINGS (70/53)
5 HSPU

RESULTS FROM 7/8/12