WOD - WEDNESDAY, JULY 16TH 2014

**  COUPLE SCHEDULE CHANGES COMING UP *

#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 

6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.

** HAPPY BDAY BANEGAS! "I CANT EVEN!!!!"

- COREY HITS A 40+ SECOND PR ON FRAN WITH A 2:33!!!

KAIT AND KERI HITTING 5 MIN OF KB SNATCHES!

6AM GUYS HITTIN SOME MU!

WALLBALLS!

WARM-UP
1 MIN DOUBLES
50 V-UPS FOR TIME
REVIEW AND DRILL DEADLIFTS
3-5 MIN PRACTICE HSPU

STRENGTH
5 SETS INCREASE WEIGHT FIND 1RM WEIGHTED STRICT PULLUPS
NO STRICT PULLUPS = MAX EFFORT KIPPING PULLUPS
NO KIPPING PULLUPS = MAX EFFORT MAX EFFORT NEGATIVE HOLDS
- 1 SET EVERY 2 MIN

WOD
AMRAP 9 MIN
"DIANE LADDER"
2 DEADLIFTS (225/155)
2 HSPU
4 DEADLIFTS
4 HSPU
6 DEADLIFTS
6 HSPU
8,8,10,10......ETC

RESULTS FROM 7/15/14

RESULTS FROM 7/15/14