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