WOD - WEDNESDAY, SEPTEMBER 12TH 2012

* WE POSTED THIS YESTERDAY.  SPOTS ARE GOING FAST.  I MENTIONED THIS TO SOME PEOPLE TODAY BUT I WORKED OUT W AARON FOR 2 HOURS A COUPLE MONTHS BACK IN THOSE 2 HOURS I STARTED WITH A 195# SNATCH AND WALKED OUT AND HIT 210# 2 HOURS LATER.  I HIGHLY ADVISE EVERYONE TO SIGN UP FOR THIS AND TAKE ADVANTAGE OF A TRUE OLYMPIC LIFTER TEACHING YOU MECHANICS.
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. 

**  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!

*** ANOTHER REMINDER THAT WE HAVE ADDED A 8PM CLASS WEDNESDAY NIGHT.

**** GYMNASTICS WEDNESDAY NIGHT AT 7PM.  MESSAGE FROM KAIT "WE ARE PLANCHHHHHING!"

***** HAPPY BIRTHDAY TO JEFF AND EILEEN (BELATED BDAY)

NYPD FINEST!

5PMERS GETTING AFTER THERE 2001 M ROW.

JESSE HIT HIS SHIN ON THE BOX AAAAAGAIN!

HOW ABOUT ANNEMARIE HITTING SOME PISTOLS ON HAY IN NORTH DAKOTA.  LOVE THE SHOTS REPRESENTING KOB!

WARM-UP
400M RUN
10 LIGHT KB SWINGS
DYNAMIC STRETCHES

ENDURANCE
"DEATH BY 10M"
MIN 1 = 10M SPRINT
MIN 2 = 2 - 10M SPRINTS
MIN 3 = 3 - 10M SPRINTS
- CONTINUE UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE

STRENGTH
EMOM FOR 14 MIN
EVEN MIN - 7 STRICT RING DIPS (USE WEIGHTED VEST)
ODD MIN - 10 KB SWINGS (70/53)

WOD (REPEAT FROM TUESDAY, MAY 15TH 2012)
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS

RESULTS FROM 9/11/12