WOD - THURSDAY, SEPTEMBER 13TH 2012

* SERIOUSLY GREAT JOB TO EVERYONE WHO CAME OUT AND SMACKED ANNIE TODAY.  THERE WERE SO MANY PR'S TODAY IT WAS CRAZY TO SEE.  WE HAD SOME PEOPLE SHAVE OFF ANYWHERE BETWEEN :30 TO 20 MIN(YES THIS IS TRUE BRIAN COOK 20 MIN PR)

7PM - GYMNASTICS CLASS

* WE WILL HAVE A LURONG LIFE CHALLENGE MEETING THIS THURSDAY NIGHT AT 7PM. THERE WILL STILL BE CLASS, WE WILL MEET ON THE THRIVE SIDE!

WARM-UP
400M RUN
10 AIR SQUATS
10 SHOULDER PRESS (BAR)
10 HANG CLEANS (ABOVE THE KNEE - BAR)

STRENGTH
SHOULDER PRESS
- 7 MIN TO FIND YOUR 1RM SHOULDER PRESS
THEN:
65%X5
75%X5
85%X5+ (AS MANY AS YOU CAN)

WOD
"NASTY GIRLS"
3 ROUNDS
50 AIR SQUATS
7 MUSCLE-UPS (SUB - 15 PULLUPS AND 15 CLAP PUSHUPS PER ROUND)
10 HANG CLEANS (135/95)

RESULTS FROM 9/12/12