WOD - MONDAY, OCTOBER 1ST 2012

** HERE ARE A COUPLE VIDEOS/PICS FROM THIS WEEKEND.
- MIKE AND IAN TEAM STEPBROTHERS TOOK 1ST OVERALL WINNING 4 OF 5 EVENTS AND MOLLY AND KAIT TOOK 2ND PLACE OVERALL!

POST VICTORY CELEBRATION CINNAMON ROLL!  SORRY PALEO GROUP I PUT MY CHEAT IN. 

COOL POST ON SQUATTING SEE IF SOMETHING THAT YOU SAY IS ON THIS LIST!

WARM-UP
400M RUN
20 AIR SQUATS
20 WEIGHTED ABMAT SITUPS
20 HAND RELEASE PUSHUPS
DYNAMIC STRETCHES

STRENGTH 
WENDLER WEEK 4 DELOAD WEEK
BACK SQUAT
40%X5
50%X5
60%X5 (NOT AS MANY AS YOU CAN)

WOD
5 ROUNDS
400M RUN (ARIZONA)
15 BACK SQUATS (185/115) (BAR WILL BE CLEANED FROM FLOOR)