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| CONGRATS TO SAM ON GETTING MARRIED ON SATURDAY! WE ARE SO PROUD OF ALL YOUR HARD WORK AND WISH YOU CONTINUED HAPPINESS. |
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| AWESOME SHOT FROM THE GAMES AND THE BEGINNING OF THE BEATING MOLLY AND I TOOK! |
WARM-UP
1 MIN DOUBLES
10 BACK SQUATS W BAR (REPS 2,4,6,8,10 = 10 SEC HOLD)
10 DEADLIFTS (95/65)
10 WALLBALLS W 1 WEIGHT LIGHTER THAN WORKOUT
10 WALLBALLS W PRESCRIBED WEIGHT
STRENGTH
BACK SQUAT 5X5@90% OF 5RM - 1 SET EVERY 3 MIN
WOD (18 MIN TIME CAP)
21-18-15-12-9-6-3 OF:
WALL BALLS (20/14)(14/10) (*MENS TARGET=10FT/ WOMENS = 9FT)
DEADLIFTS (115/75)(105/65)(85/55)
BOX JUMPS (24/20) (20/16)(16/12) - GAMES STANDARD
* EVERY REP NOT COMPLETED IN THE 18 MIN = A 1 SEC PENALTY! SO IF YOU MISS 12 REPS YOUR SCORE IS 18:12
** NOTE WE WILL NEVER EVER GIVE WOMEN 9FT AGAIN UNLESS ITS A CHALLENGE*
*** IF YOU ARE DOING THE LURONG CHALLENGE WE ARE SETTING A GYM GOAL OF 15,000M PER WEEK PER PERSON ROWED FOR THE FIRST 4 WEEKS!
** NOTE WE WILL NEVER EVER GIVE WOMEN 9FT AGAIN UNLESS ITS A CHALLENGE*
*** IF YOU ARE DOING THE LURONG CHALLENGE WE ARE SETTING A GYM GOAL OF 15,000M PER WEEK PER PERSON ROWED FOR THE FIRST 4 WEEKS!
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| RESULTS FROM 9/22/13 - PERV SUNDAY |
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