Friday, November 7, 2014

WOD - SATURDAY, NOVEMBER 8TH 2014

* WOULD LOVE EVERYONE TO COME OUT TO THE CABANA TOMORROW AT 3PM TO HANG OUT.  OPEN BAR FROM 3-6 BE THERE!!!!!!!

** OUR SAPPY GOODBYE LETTER WILL BE POSTED SATURDAY NIGHT ON THE WEBSITE.  ONE LAST BLOG POST TM NIGHT.

6AM SELFIE!


5PM AND 6PM SELFIE!

OLYMPIC WARM-UP
500M ROW
5 HIGH JUMPS
10 AIR SQUATS
REVIEW STANDARDS OF MOVEMENTS

OLYMPIC LIFTING
A. 15 MIN TO FIND 1RM HANG SQUAT SNATCH
B. 15 MIN TO FIND 1RM HANG SQUAT CLEAN + SPLIT JERK
C. 100 SITUPS FOR TIME


ENDURANCE WARM-UP
400M RUN
20 WALKING LUNGES
50 ABMAT SITUPS
REVIEW AND DRILL MOVEMENTS

ENDURANCE CLASS
6 SETS EACH ROUND FOR TIME: REST 2 MIN AFTER EACH ROUND
12 KB SWINGS
20 WALLBALLS
200M RUN

* SCORE BEST AND WORST ROUND

RESULTS 

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