Wednesday, November 21, 2012

Wednesday November 21, 2012

 The gym will be closed tomorrow, Nov. 22 for Thanksgiving.  Happy turkey day!
Classes will resume on Friday with an abbreviated schedule.
THREE WODS for your pleasure
8:30am, 12pm, and 5pm


Skill:
Partner band sprints
Pair up with someone of similar size/strength and alternate until you have each done 8 10 yard sprints (5 yard acceleration, 5 yard all out).

Conditioning:
4RFT:
* 10 Unbroken Push Press 95/65#
* 50 Double-Unders
* 10 Unbroken OHS 95/65#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 15 Burpee penalty to be performed exactly 2 minutes after completion of the last round. Only record RX if you do all required exercises unbroken!


Compare to 4.02.12  
The Day's Results


 

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