WOD - SATURDAY, NOVEMBER 9TH 2013

* WISH GOOD LUCK TO THE ELDERLY CREW (JUST KIDDING) OF GINNY, ED AND JOE COMPETING IN THE MASTERS COMPETITION AT EMPIRE STATE CROSSFIT! COMPETITION STARTS AT 9.  MOL AND I WILL BE THERE AT AROUND 11 TO CHEER THEM ON!

MICHELLE A LITTLE OVER 8 WEEKS AGO.

MICHELLE 8 WEEKS LATER - 26 POUNDS LIGHTER AND 16 INCHES SMALLER! HOLY SHIT.  MICHELLE WE ARE SO PROUD OF YOUR HARD WORK AND DEDICATION.  THIS IS JUST THE BEGINNING!

GOING OVER YOKE WALKS!

DIANA AND KARISSA!

KERI 5AM POST 400M SLED PULL FOR TIME!

OLYMPIC LIFTING - 9:00AM-10:00AM
* CLASSES ARE PACKED IF YOU SIGN IN AND NO SHOW YOU GET STRAIGHT TO THE SUPER ASSHOLE LIST!

WARM-UP
PVC MOBILITY
10 OHS
10 SNATCH PULLS
10 POWER SNATCHES
10 SQUAT SNATCHES
10 SPLIT JERKS

A. 20 MIN TO FIND 1RM SQUAT SNATCH

B. 20 MIN TO FIND 1RM SQUAT CLEAN AND SPLIT JERK

ENDURANCE CLASS - 9:00AM - 10:00AM
* CLASSES ARE PACKED IF YOU SIGN IN AND NO SHOW YOU GET STRAIGHT TO THE SUPER ASSHOLE LIST!

A. W A PARTNER 5X400M RUN (REST WHILE PARTNER RUNS)
* WILL SCORE TOTAL TIME TO COMPLETE ALL SETS.

B. "OPT TESTER" - 1 ROUND
250M ROW
15 KB SWINGS
25 BURPEES
15 KB SWINGS

C. 1 MIN ME AIRDYNE FOR CALS

OPEN GYM 10:00AM - 11:00AM

RESULTS FROM 11/8/13

2014 PREP TEAM RESULTS!