Friday, 2 November 2012

For Time (This is Paula Walsh's Farewell WOD)
100 Thrusters (95/65) Intermediate (75/55) Beginner (45/30)
4 Burpees (EMOTM)

Warmup for both Friday and Saturday
Run 400 meters or Row 500
Samson Stretch (10 second hold on each leg)
10 Air Squats
10 Pass-Throughs
10 OHS with PVC pipe
10 Med-Ball Cleans
Spiderman stretch to squat

Skill Work -
Review the Thrusters or Lumberjack 20 movements!

For those not able to participate in Saturday's "Lumberjack 20" you can choose to do Saturday's WOD on Friday for your respective class. 

Saturday's WOD in case you need to peek at the fun!
For Time
"Lumberjack 20" - Competition WOD
20 Deadlifts (275lbs/185) Intermediate-(225/155) Beginner (185/105)//Run 400m
20 KB swings (2pood/1.5pood) Intermediate-(1.5/1) Beginner (1/25#) /Run 400m
20 Overhead Squats (115lbs/85) Intermediate-(75/55) Beginner (45/30) -  /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) (Scale with bands or box jumps) /Run 400m
20 Box jumps (24"/20) /Run 400m
20 DB Squat Cleans (45lbs each/25) Intermediate -(30/20) (Beginner (25/15) /Run 400m