WOD - WEDNESDAY, OCTOBER 10TH 2012

* GREAT DAY WITH THE BURPEE PULLUPS.  AWESOME TO SEE SO MANY PEOPLE GETTING UP TO THAT BAR AND HITTING SOME PULLUPS!  SECONDLY ABOUT 90% OF YOU PR'D ON YOUR 5RM HIGH HANG CLEAN! REALLY PUMPED ABOUT THAT.

HIGHLIGHTS FROM 10/9/12

WARM-UP
200M RUN
10 OHS - PVC
10 OHS - BAR
DYNAMIC STRETCH

ENDURANCE
500M ROW X 2
REST 2 MIN WALKING IN BETWEEN EACH SET.
* PENALTY THAT WILL BE DISCUSSED AFTER FIRST ROW!

STRENGTH

WEEK 3

10 MIN TO FIND 5RM HIGH HANG SNATCH

THEN 2X5@90%

* NO HINGING

* MUST HOOK GRIP

NANCY - LAST DID ON 3/7/12 (PR BOARD WORTHY!)

5 ROUNDS

400M RUN

15 OHS 95/65

RESULTS FROM 10/9/12