WOD - TUESDAY, OCTOBER 23RD 2012

* GREAT JOB TODAY ON THRUSTERS!  HEAVY THRUSTERS REALLY KNOCK THE WIND OUT AND GET THE HEART PUMPING.  ALSO BIG CONGRATS TO LAURIE ON HER FIRST PULLUP!

6PMERS HITTING SOME THRUSTERS!

WARM-UP
400M RUN
20 HAND RELEASE PUSHUPS
10 PASS THRUS
20 OHS - PVC
DYNAMIC STRETCH

ENDURANCE
1.5 MILE RUN - (JANUARY TO GYM TO NY TO GYM)

STRENGTH
5X3 - SNATCH BELOW THE KNEE AT 90% OF LAST WEEK




WOD
AMRAP 12 MIN
30 BURPEE BOX JUMPS(30/24) - (20/16)
30 OHS (115/80) - (45/30)
30 T2B OR 60 ABMAT SITUPS
10 MUSCLE-UPS OR 40 PULL-UPS AND 40 DIPS

* IF YOU NEED TO SCALE ANY PORTION OF THIS WORKOUT YOU WILL DO THE ENTIRE WOD SCALED.

RESULTS FROM 10/22/12