Tuesday, October 23, 2012

WOD - WEDNESDAY, OCTOBER 24TH 2012

* HAPPY BIRTHDAY TO THE LOVELY IRISH LADY FAUN,  AND BIG DOG MIKE PASCUCCI.

** WELCOME TO THE WORLD OF BURPEE BOX JUMPS TODAY! THAT WAS DEF TOUGH BUT AWESOME JOB PUSHING THRU EVERYONE!

*** REMINDER BARBELLS FOR BOOBS WILL BE ON SUNDAY AT 10AM FOLLOWED BY A BBQ!   

**** SWEATSHIRT AND SWEATPANTS ORDERS WILL BE GOING IN ON SUNDAY.  PLEASE PUT YOUR NAME ON THE BOARD TO GET THE PRE-SALE PRICE.

***** CONGRATS TO LAUREN FOR GETTING HER FIRST PULLUP TODAY!!!




WARM-UP
15 BURPEES
15 KB SWINGS - 1 WEIGHT LIGHTER THAN WOD
15 WALKING LUNGES NO WEIGHT
DYNAMIC STRETCH

ENDURANCE (15 MIN CAP)
400M RUN
2 MIN PLANK HOLD (ACCUMULATE)
400M RUN
2 MIN PLANK HOLD (ACCUMULATE)

STRENGTH (15 MIN)
5X3 CLEAN BELOW THE KNEE AT 90% - OFF OF YOUR 1RM FROM LAST TUE!

WOD
2-4-6-8-10-12-14-16-18-20
KB SWINGS (70/53)
OH WALKING LUNGES (45/25)

RESULTS FROM 10/23/12


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