WOD - MONDAY, OCTOBER 14TH 2013

CONGRATS KERI ON 2ND PLACE AT STRONG IS BEAUTIFUL COMPETITION.

JANEY AT THE STRONG IS BEAUTIFUL COMPETITION!

* HAPPY BIRTHDAY DAVE!!!!

** HAPPY BIRTHDAY ILLLLCHHHH!

*** WE CHANGED THE DATE OF BARBELLS FOR BOOBS TO SATURDAY, NOV 16TH.  WE WILL BE DOING THE WORKOUT GRACE, FOLLOWED BY A BEERBQ AT THE GYM!

**** CONGRATS TO THE GIRLS FOR COMPETING IN THE STRONG IS BEAUTIFUL COMPETITION.

YEAAAA KERI TOOK 2ND OVERALL WITH A 6TH,3RD, 2ND, 1ST PLACE FINISH.
KAIT TOOK 12TH OVERALL WITH A 34TH, 1ST AND 3RD PLACE FINISH.
JANEY TOOK 25TH OVERALL WITH A 30TH, 16TH AND 30TH PLACE FINISH.
ALICIA TOOK 38TH OVERALL WITH A 18TH, 43RD AND 44TH PLACE FINISH.

WARM-UP
400M RUN
30 HRPU
30 ABMAT SITUPS
20 LIGHT WEIGHT KB SWINGS - STRAIGHT ARM
20 MEDIUM WEIGHT KB SWINGS - STRAIGHT ARM
20 BACK SQUATS (1-10=10 SEC HOLD EACH/11-20=JUMP SQUATS)
REVIEW AND DRILL PUSH PRESS

STRENGTH

* THE FOLLOWING BELOW IS YOUR WARM-UP FO YOUR 20RM*`
OFF YOUR 1RM (PLEASE KNOW YOUR WEIGHTS BEFORE YOU COME IN!)
50%X5
60%X4
70%X3
80%X2
90%X1
THEN:
ADD 5# FROM LAST WEEKS 20RM FOR 1 SET

** 3-5 MIN TO PRACTICE/REVIEW ROPE CLIMBS.**

WOD
2 ROUNDS
AMRAP 6
10 PUSH PRESS (115/75)
10 KBS (70/53) - STRAIGHT ARM
1 ROPE CLIMB
* REST 3 MIN AFTER FIRST ROUND *

RESULTS FROM 10/13/13