WOD - TUESDAY, OCTOBER 2ND 2012

* HAPPY BDAY CHRISTINA HAVE A GREAT DAY!

**WE WILL BE PROGRAMMING THE LURONG PERFORMANCE WOD INTO THIS WEEKS WODS. GET READY TO DO SOME DOUBLE UNDERS!!

RYAN GETS A MUSCLE-UP!!!! CONGRATS BUDDY 57TH ATHLETE AT KOB SICK! JAY I THINK HE  LET YOU HAVE YOUR ONE DAY OF GLORY!

COLDSTONE CHEAT!

WARM-UP
1 MIN DOUBLES
10 BURPEES
10 STRICT T2B
DYNAMIC STRETCHES

ENDURANCE
AMRAP 9 MIN
1K ROW
400M RUN
WHATEVER TIME IS LEFT MAX METERS ROWED ON ROWER

STRENGTH
5X5 HIGH HANG POWER CLEAN @90% OF LAST WEEKS 5RM
* SHOULDERS BEHIND THE BAR
* NO HINGING

WOD
100 L-PULLUPS FOR TIME

RESULTS FROM 10/1/12