WOD - WEDNESDAY, AUGUST 1ST 2012

* READERS CHOICE BEST GYM NOMINATIONS ARE OUT! LOG ON AND VOTE FOR US. CLICK THE LINK BELOW TO VOTE.  IF YOU DON'T HAVE AN ACCOUNT IT'S EASY TO SET ONE UP.  TELL YOUR FRIENDS!  WE APPRECIATE THE SUPPORT!
BEST GYM NOMINATION

**SO TODAY AT CROSSFIT KOB, THIS IS ME BEING A TOTAL GEEK. WE MOVED A TOTAL WEIGHT OF 199,734.5 LBS (YES SOMEONE KRISTIN - NOT SAYING NAMES HAD 1 - 2.5 POUND PLATE ON) AND WE MOVED JUST SHORT OF 100 TONS.  HOW COOL IS THAT!   GREAT JOB TODAY ON THE TECHNIQUE AND EFFICIENCY ON OUR POWER CLEANS.


WARM-UP
1 MIN DOUBLE UNDERS
20 DEADLIFTS (PVC PIPE)
20 OHS (PVC PIPE)
REVIEW GHD SITUPS TECHNIQUE AND MODS
DYNAMIC STRETCHES

STRENGTH - 12 MIN TIME CAP (INCREASE WEIGHT EACH)
3-3-3-3-3 - WEIGHTED PULLUPS
3-3-3-3-3 - WEIGHTED RING DIPS
- THESE WILL BE SUPERSETTED.  IF YOU DO NOT HAVE EITHER YOU WILL DO 1 SET OF WEIGHTED NEGATIVES PER SET.

WOD FOR TIME
30 GHD SITUPS
30 DEADLIFTS (135/95)
30 BOX JUMPS (24/20)
30 OHS (135/95)
30 PULL-UPS

- IS ANYONE GOING UNBROKEN TOMORROW???

RESULTS FROM 7/31/12