WOD - TUESDAY, OCTOBER 16TH 2012

* WE WILL BE ANNOUNCING A NICE PARTY WE HAVE PLANNED.  IT WILL TAKE PLACE A WEEK BEFORE THANKSGIVING SO IT WILL BE A POST LURONG/1 YEAR ANNIVERSARY/PRE THANKSGIVING/WE ARE REALLY AWESOME PARTY.  DATE WILL BE ANNOUNCED TOMORROW.

** OLYMPIC LIFTER AARON ADAMS IS COMING ON SATURDAY AND SUNDAY.
SATURDAY BEGINNER CLASS WILL BE BETWEEN 12-4 AND SUNDAY WILL BE BETWEEN 8-11.

*** GREAT JOB ON "JT" TODAY.  AWESOME TO SEE A MONDAY PACKED HOUSE AND PEOPLE COMING IN AND GIVING THERE ALL OUT EFFORT.  REALLY FUNNY SEEING THE "OH SHIT" FACE ON THE FIRST ROUND OF PUSHUPS.


WARM-UP
1 MIN DOUBLES
10 SQUAT CLEANS - BAR
10 KIPS
DYNAMIC STRETCH

ENDURANCE
400M RUN
1K ROW
400M RUN


- READY TO GET HUMBLED - CHECK OUT THESE WOMEN KILLIN IT!


STRENGTH
FIND 3RM SQUAT CLEAN BELOW THE KNEE
THEN: 3X3 @ 90%

WOD
AMRAP 8 MIN
5 SQUAT CLEANS (165/105)
10 PULLUPS

RESULTS FROM 10/15/12