WOD - MONDAY, NOVEMBER 11TH 2013

* HAPPY BIRTHDAY TO MY BEST BUD SEAN!

** HAPPY BIRTHDAY TO JACKIE, DARREN, RACHEL AND ROB M!!!!!

*** OLYMPIC LIFTING CLASS AND ENDURANCE CLASS IS CANCELLED ON SATURDAY DUE TO BARBELLS FOR BOOBS.  THIS WILL BE POSTED EVERYDAY THIS WEEK.

*** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).  WE WILL PUT A SIGN UP SHEET IF EVERYONE WANTS TO BRING SOME FOOD!



WARM-UP
1 MIN DOUBLE UNDERS
30 PUSHUPS
30 WEIGHTED ABMAT SITUPS
10 KB SWINGS
10 AIR SQUATS
10 WALLBALLS
REVIEW AND DRILL HANG SQUAT CLEANS

STRENGTH
15 MIN TO FIND 1RM BACK SQUAT

WOD
"SEAN" (BIRTHDAY - 11/11/83) - 30TH BIRTHDAY
30 HANG POWER CLEANS (155/105)
30 KB SWINGS (70/53) (STRAIGHT ARMS)
30 WALLBALLS (20/14) (CAUSE SEAN HATES WALLBALLS)

RESULTS FROM PERV SUNDAY!