WOD - THURSDAY, JULY 12TH 2012

* GREAT TO BE BACK AND SEE EVERYONE GETTING AFTER THIS TOUGH DAY OF OHS.  THE OHS AND THE TECHNIQUE ON THE SNATCHES GO HAND AND HAND AND HAVE COME A LONG WAY!

** HAPPY BDAY TO MY MAIN MAN PAUL, AND MS. ALLISON FENECH!

JL"TO THE MOTHA F'IN" P - PRS ON HIS TRI BY COMING IN AND DOMINATING CROSSFIT. 

WARM-UP

1 MIN DOUBLE UNDERS

1 MIN PLANK HOLD

10 STRICT T2B

10 KIPS

10 FRONT SQUATS (BAR)

DYNAMIC STRETCHES

STRENGTH

5X5 - FRONT SQUATS @86% OF 1RM

SUPERSET W/

2-2-2-2-2 - WEIGHTED PULLUPS (INCREASE WEIGHT EACH SET)

WOD 

4 MIN MAX CALORIES ON THE ROWER

3 MIN MAX BOX JUMPS (30/24)

2 MIN MAX WEIGHTED ABMAT SITUPS

1 MIN MAX PULLUPS

1 MIN REST STATION (THIS WILL BE INCLUDED IF THERE IS MORE THAN 12 PEOPLE PER CLASS)

* THERE WILL BE A 1 MIN BREAK BETWEEN EACH 

** SCORE WILL BE TOTAL REPS SCORED

BADASS! RESULTS FROM 7/11/12