WOD: 11-30-12

I know it is sideways…but thank you all for those who participated in Movember!!!

Strength:  Front Squats

Set of 15 = 5 lbs less than last week
Set of 10 = same load
Set of 5 = heaviest possible

WOD L1:  For time:

15 Deadhang Pull Ups
15 Thrusters (95/65)
10 Deadhang Pull Ups
10 Thrusters (95/65)
5 Deadhang Pull Ups
5 Thrusters (95/65)

12 minute time limit

WOD L2:  Amanda:  For time:

9 Muscle Ups
9 Squat Snatches (135/95)
7 Muscle Ups
7 Squat Snatches (135/95)
5 Muscle Ups
5 Squat Snatches (135/95)

12 minute time limit


Last day of the month…

For those of you who have not been around for a while and were also here on Wednesday, we will be having an alternate workout.  The WOD includes running, then rowing, then running again…outside.  Be sure to bring warm clothes and and/or other running gear to maximize your enjoyment as you get yourself some fresh summer air.  Front Squat Fridays will be coming to an end this month so be sure that you come in and get strong in this wonderful movement.  As far as the workout goes, click here to see a video of “Amanda” being done at a professional competition level.  There are a few reps there that are sub-par as far as movement, but one has to appreciate how much skill these guys demonstrate throughout the workout.  After the holiday hiatus, comp class/hanging out will be back in full force tonight.  See you all tonight at the gym.  Enjoy your last day of November!






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