WOD - THURSDAY, SEPTEMBER 20TH 2012

ANOTHER REMINDER WE ARE ONE MONTH OUT OF HAVING ONE OF THE COUNTRIES TOP LIFTER TO COME IN AND SHOW US SOME AWESOME TECHNIQUE.  SOME SPOTS ARE STILL AVAILABLE.

WARM-UP
400M RUN
20 CEILING WALLBALLS
15 SHOULDER PRESS PVC PIPE
DYNAMIC STRETCHES

STRENGTH
WEEK 2 - SHOULDER PRESS
70%X3
80%X3
90%3+ (AS MANY REPS AS POSSIBLE)

WOD
500M RUN (MINNESOTA)
50 WALLBALLS (20/14) (10FT TARGET)
400M RUN (NEW HAMPSHIRE)
40 WALLBALLS
300M RUN (TENNESSEE)
30 WALLBALLS
200M RUN (VERMONT)
20 WALLBALLS
100M RUN (VIRGINIA)
10 WALLBALLS

RESULTS FROM 9/19/12