WOD - TUESDAY, SEPTEMBER 11TH 2012

* SATURDAY, OCTOBER 20TH (BEGINNER SESSION) AND SUNDAY, OCTOBER 21ST (ADVANCED SESSION)WE WILL HAVE OLYMPIC LIFTER AARON ADAMS COMING TO THE GYM.  THERE WILL BE A SPOT FOR 15 BEGINNERS(SATURDAY) AND 8 ADVANCED (SUNDAY) ATHLETES TO GO OVER THE CLEAN AND JERK AND SNATCH IN DETAIL.  THE COST IS $100 FOR THE SESSION.  THIS WILL BE ON A FIRST COME FIRST SERVE BASIS.  SPOTS WILL BE RESERVED UPON PAYMENT.



WARM-UP
- GET YOUR SHIT TOGETHER!  THE COACH OF YOUR CLASS WILL GO OVER MOVEMENTS FOR THE ATHLETES WHO HAVE QUESTIONS ABOUT MOVEMENTS. 

9/11 THROWDOWN WOD

DISPOSABLE HERO PROJECT


BUY IN = 2K ROW
11 BOX JUMPS (36/24)
11 THRUSTERS (125/85) (DEATHS @ PENTAGON)
11 BURPEE CHEST TO BAR PULL-UPS
11 POWER CLEANS (175/120) (AA FLIGHT #175 (SOUTH TOWER))
11 HAND STAND PUSH UPS
11 KB SWINGS (70/53)
11 TOES TO BAR
11 DL (170/120)  (FLIGHT 77 AND FLIGHT 93)
11 PUSH JERKS (110/75) (NUMBER OF FLOORS IN EACH TOWER)
CASH OUT = 2K ROW

* DUE TO EQUIPMENT AND SPACE ISSUES WE WILL HAVE SOME RULES FOR THE WOD TOMORROW.  EVERYONE WILL CHOOSE ONE WEIGHT FOR ALL THE MOVEMENTS.  SECONDLY ALL WEIGHT WILL NEED TO BE PLACED DOWN TOMORROW.   WE ARE FULLY AWARE TOMORROW IS GONNA BE ORGANIZED CHAOS BUT ITS FOR A GREAT CAUSE, SO COME ON IN, GIVE IT YOUR ALL AND DEAL WITH IT!
- WE HAVE 8 ROWERS AT THE GYM TOMORROW SO WE WILL BE STARTING IN 2 HEATS.  GUYS UP FIRST - GIRLS UP SECOND.

RESULTS FROM 9/10/12