WOD - FRIDAY, OCTOBER 19TH 2012

JUKES GETTIN SOME AIR! DID HE LAND THIS?

SHANE, NICOLE, LARRY AND PAGS DYING POST WOD!

* GET YOUR COSTUMES READY...THEY WILL BE RX AT THE GYM WEDNESDAY, OCTOBER 31ST.  DON'T BE THE FUN KILLER!

*WE ARE DOING A FARM SHARE AGAIN.  DIFFERENT FARMER, BETTER PRODUCE, SAME PRICE.  IT WILL START THIS WEDNESDAY AND RUN WEEK TO WEEK, NO LONG TERM COMMITMENTS.  ASK SEAN FOR DETAILS WE NEED NAMES RIGHT AWAY.

** GUY/GIRL PARTNER COMPETITION COMING UP DECEMBER 9TH 2012 AT PORT CROSSFIT IN SETAUKET, NY...RX AND OPEN DIVISION. LETS HAVE A STRONG KOB SHOWING, MOLLY AND I HAVE REGISTERED SO COME JOIN US!  CHECK OUT THE LINK BELOW!
GARAGE GAMES - PARTNER HUNGER GAMES

***  THE PARTY "CAUSE WE ARE AWESOME" IS NOVEMBER 17TH, 9PM-MIDNIGHT AT THE CABANA.  IT'S $30 AT THE DOOR FOR ALL YOU CAN DRINK. 
- WE ARE TRYING TO ORGANIZE A GUY AND A GIRL PRE-GAME AT TWO DIFFERENT LOCATIONS.  IF 1 GUY AND 1 GIRL WOULD LIKE TO HOST A PRE-GAME AT THEIR PLACE THAT WOULD BE AWESOME.  IF NOT THEN WE CAN JUST ALL MEET AT THE BAR AT 9PM.

**** PERV SUNDAYS' PARTNER WOD IS CANCELLED.  ALL THE COACHES WILL BE TAKING AARONS OLYMPIC SEMINAR.  SORRY FOR THE INCONVENIENCE.

WARM-UP
15 BURPEES
15 GOODMORNINGS
15 DEADLIFTS
HSPU/HSPU MODS/HAND RELEASE PUSHUPS
DYNAMIC STRETCH

STRENGTH
WENDLER - WEEK 2 - CYCLE 2
DEADLIFT - ADD 10# FROM ORIGINAL CYCLE OR SAME AS LAST WEEK
70%X3
80%X3
90%X3+(AMRAP)

WOD
AMRAP 7 MIN
1 DL (225/155) (155/105 - scaled)
1 HSPU
2 DL
2 HSPU
3 DL
3 HSPU
YOU GET THE POINT...CONTINUE THIS PATTERN FOR THE 7 MIN.

* IF YOU ARE DOING THE LURONG CHALLENGE AND CANNOT DO HSPU RX'D YOU WILL BE DOING HAND RELEASE PUSHUPS


7 Minute Diane Ladder from LuRong Living on Vimeo.

RESULTS FROM 10/18/12