WOD - SATURDAY, DECEMBER 7TH 2013

- JOE SINGING THE NATIONAL ANTHEM HOW AWESOME IS THIS!!!!

MARCO!

JOE AND NEIL!

JLP WORKIN ON HIS PULLUPS!

WELP JUST SHOWS EVERYONE NEEDS TO STICK TO THE RULES AND YES IAM ON THE DBAG LIST FOR LEAVING MY BAR OUT! WHAT A DBAG!

WELCOME TO THE DBAG LIST!

* THIS SATURDAY, DECEMBER 7TH (TOMORROW) WE WILL BE MOVING THE MATS OUT AND REPLACING THEM WITH NEW MATTING.  WE WILL ALSO BE MOVING THE PULLUP BAR OFF THE WALL INTO THE MIDDLE OF THE GYM, TO ADD 4 MORE SQUAT RACKS, 13 MORE PULLUP STATIONS AND FREE UP BOTH WALLS.  IF ANYONE IS AROUND AND WOULD LIKE TO HELP THAT WOULD BE GREAT.  WE WILL PAY YOU WITH FOOD, BOOZE AND SEXUAL FAVORS FROM SEAN! WE WILL START AROUND 12:30.


OLYMPIC LIFTING CLASS - 9:00AM - 10:00AM
ENDURANCE CLASS - 9:00AM - 10:00AM
OPEN GYM - 10:00AM - 11:00AM

* REMEMBER IF YOU SIGN IN AND NO SHOW YOU GO ON THE SUPER DUPER DUPER ASSHOLE LIST! WE STILL HAVE DANIELLE. S AND CANEPA NEED TO DO THEIR 100 BURPEE PULLUPS!

OLYMPIC LIFTING WARM-UP
10 BURPEES
5 HANG POWER SNATCHES
5 OHS5 HANG SQUAT SNATCHES
5 POWER SNATCHES
5 SQUAT SNATCHES


OLYMPIC LIFTING
A. 20 MIN TO FIND 1RM SQUAT SNATCH
B. 20 MINE TO FIND 1RM SQUAT CLEAN AND JERK

ENDURANCE WARM UP

200M RUN

15 HRPU

15 SIT UPS

15 SUPERMANS

 WOD #1

1/2 THE CLASS WILL DO:

5 ROUNDS

500M ROW

400M RUN

 WOD #2

1/2 THE CLASS WILL DO:

3 ROUNDS

10 WALLBALL SITUPS

10M PLANK WALK

10 BURPEES

THEN SWITCH

RESULTS FRO 12/6/13

RESULTS FROM 12/6/13

2014 PREP TEAM RESULTS!