WOD - WEDNESDAY, OCTOBER 17TH 2012

* SO F'ING PUMPED ON EVERYONES CLEANS TODAY!  THE TECHNIQUE, WEIGHT BEING MOVED AND INTENSITY WAS FELT ALL OVER KOB TODAY.  SOLID WORK BY ALL.

**  THE LAST 7AM CLASS WILL BE THIS THURSDAY.  THE 7AM WILL BE CANCELLED.  WE WILL BE OPENING UP A 4PM TUE AND THUR.

***  LASTLY THERE ARE STILL A FEW SPOTS OPEN FOR A BEGINNER OLYMPIC LIFTING CLASS ON SATURDAY.  IT WILL START AT 12 AND END AT 4.  IF YOU ARE DOING THE O LIFTING ON TUE AND WED I HIGHLY ADVISE YOU BE THERE!

WARM-UP
400M RUN
10 LIGHT KB SWINGS
10 KIPS
DYNAMIC STRETCH

ENDURANCE - (12 MIN TIME CAP)
800M RUN X 2 - REST 3 MIN AFTER EACH RUN
- THESE RUNS SHOULD BE ALL OUT EFFORT!

STRENGTH - 15 MIN TIME CAP
FIND 3RM SQUAT SNATCH - STARTING BELOW THE KNEE
* MUST HOOK GRIP
THEN: 3X3@90%


WOD
100 KB SWINGS (53/35)
50 T2B
* EVERY MINUTE ON THE MINUTE YOU OWE 5 BURPEES!

RESULTS FROM 10/16/12