WOD - MONDAY, OCTOBER 15TH 2012

* ANOTHER CLASSY PERV SUNDAY.  WELL DONE BY ALL TEAMS INVOLVED!

** HAPPY BIRTHDAY SAM!

ELEMENTS CLASS GRADUATED!  SEE YOU GUYS MONDAY. PHOTO BOMBED!!!!

THE LOVEBIRDS - AKA VA AVE 69ERS FINISHING THEIR WOD!

WARM-UP
400M RUN
20 WEIGHTED ABMAT SITUPS
10 BACK SQUATS
10 SHOULDER PRESS
10 KIPS
DYNAMIC STRETCH

STRENGTH
WENDLER - WEEK 2 - CYCLE 2
BACK SQUAT - ADD 10# TO ORIGINAL 1RM
70%X3
80%X3
90%X3+ (AMRAP)

WOD
"JT" (REPEAT FROM 1/10/12)
21-15-9
HSPU (WE CAN ONLY USE 1 ABMAT) - SUB SHOULDER PRESS (USE AS CLOSE TO BW AS POSSIBLE)
RING DIPS
PUSHUPS

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor