WOD - THURSDAY, SEPTEMBER 27TH 2012

* Starting this Saturday we will be changing our morning schedule.  Many of you have asked about stretching and mobility so our resident nerd, Sean, will be offering a mobility class Saturday mornings at 9am.  This class will feature a 20-30 minute mobility warm up that will loosen you up in your functional end range of motion (ex. the bottom of your squat, shoulder flexion in your kips, hip extension in your deadlifts, etc.).  Immediately following the mobility warm up there will be a MetCon (body weight WOD).  YOU MUST SIGN IN TO THIS CLASS ON THE SCHEDULE.

** People have also been asking a lot of nutrition questions lately.  Sean will be giving a talk on Saturday at noon (12pm).  There is a sign up sheet on the cork board for it.  Sign in under the inevitable list of ridiculous names so we have an idea how many people are coming.  The talk will cover the following topics:  The science side of diet; why eat paleo at all?  Eating paleo for health vs. eating paleo for weight loss.  The impact diet has on your workout recovery and inflammation. 

ATHLETE NUMBER 53 TO GET A MUSCLE-UP!  CONGRATS BRIAN AND WELCOME TO THE MUSCLE-UP CLUB FINALLLLLLY!

WARM-UP
2 ROUNDS
6 TURKISH GETUPS - LIGHT KB
10 T2B
10 SHOULDER PRESS - BAR
DYNAMIC STRETCH

STRENGTH
SHOULDER PRESS - WEEK 3
75%X1
85%X1
95%X1+ (AS MANY REPS AS POSSIBLE)

WOD
AMRAP 15 MIN
5 TURKISH GETUPS (R-ARM)(53/35)
200M RUN
5 TURKISH GETUPS (L-ARM)
200M RUN
10 PULL-UPS

RESULTS FROM 9/26/12