WOD - WEDNESDAY, OCTOBER 3RD 2012

* 100 L-PULLUPS FOR TIME WAS INTENSE.  GREAT TO SEE EVERYONES PROGRESSION AND HOW FAR SO MANY OF YOU HAVE COME ON THE PULLUP!  BE READY FOR A NEW MOVEMENT HS WALKS TOMORROW!

** GYMNASTICS CLASS AT 7PM! BE THERE OR BE SQUARE.

CHRISSIE!

ALICIA!

WARM-UP
200M RUN
15 KB SWINGS - LIGHT
HS WALK/TOUCHES/HOLD PRACTICE
DYNAMIC STRETCHES

ENDURANCE
1.25 MILE RUN (JANUARY WALK TO NH)
30 CLAP PUSHUPS
30 ABMAT SITUPS

STRENGTH
5X5 HIGH HANG POWER SNATCH @ 90% OF YOUR 5RM
* MUST HOOK GRIP
** NO HINGING
*** SHOULDERS BEHIND THE BAR

WOD
3 ROUNDS
100FT WALKING LUNGE (OUTSIDE CORNER TO CORNER)
20M HANDSTAND WALK( 20 SHOULDER TOUCHES OR 20 SEC HS HOLD)
50 KB SWINGS (53#/35#)

RESULTS FROM 10/2/12