WOD - THURSDAY, AUGUST 23RD 2012

* SIGN UP FOR LURONG LIFE CHALLENGE - WE TALKED ABOUT THIS IN CLASS TODAY, LOTS OF AWESOME PRIZES!!  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  "YOU CAN'T OUT TRAIN A SHITTY DIET"

** GREAT JOB PUSHING ON TODAYS BRUTAL 18 MIN AMRAP.  THE INTENSITY AND WORK ETHIC HAS REALLY BEEN TURNED UP A NOTCH AROUND THE GYM THIS WEEK AND ITS GREAT!

*** THE GARAGE GAMES - BATTLE FOR LONG ISLAND IS THIS WEEKEND IN HAUPPAUGE!(THINK I SPELT THAT WRONG) WE HAVE 13 PEOPLE COMPETING THIS WEEKEND AND IT WOULD BE GREAT TO COME OUT AND SUPPORT THE KOB FAM.  


OPEN WOD 12.4
AMRAP 12 MINUTES
150 WALLBALLS
90 DOUBLES (270 SINGLES)
30 MUSCLE-UPS (50 RING ROWS/50 CLAPPING PUSHUPS)