WOD - TUESDAY, AUGUST 28TH 2012

* GREAT JOB WITH THE HIGH BOX JUMPS AND MUSCLE-UP WOD TODAY.  SOME OF US REALLY BREAKING THRU WALLS NAILING SOME MUSCLE-UPS AND HITTING SOME REAL HIGH BOX JUMPS.

** GUYS LETS SIGN UP FOR THIS!  WE CANT STRESS NUTRITION ENOUGH AND THIS IS A GREAT WAY TO GET STARTED.  SIGN UP FOR LURONG LIFE CHALLENGE  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"  

CHRIS FINISHING UP HIS MUSCLE-UP WOD

JOHN WELCOME TO THE MUSCLE-UP CLUB. 51ST ATHLETE AT KOB TO GET A MUSCLE-UP.  LADIES WHEN ARE WE GETTING ON THIS LIST!!!!!!!

WARM-UP
1 MIN DOUBLE UNDERS
10 AIR WALLBALLS (20/14)
HANG SNATCH (BAR)
DYNAMIC STRETCH

STRENGTH
12 MIN TO FIND 1RM  HANG POWER SNATCH
THEN:
EMOM FOR 5 MIN - 2 HANG POWER SNATCHES @85%



WOD
12 MIN AMRAP
BUY IN:
50 WALLBALLS @ 10FT (20/14)
THEN W/REMAINING TIME
5 HANG SNATCH - ELITE - (135/95) RX - (95/65)
10 T2B
* SCORE = TOTAL ROUNDS COMPLETED

RESULTS FROM 8/27/12