Election Day! Don't forget to vote!
Centurions, on 15 November we will be hosting Lumberjack 20 to honor the victims of the shooting rampage on Fort Hood on 5 November 2009. Check out this post for details. We will also be hosting a potluck social.
Warm up:
400 m run/500 m row
10 around the worlds
10 pass throughs
10 Sampson stretch (5 second hold during the twist)
10 kip swings
10 OHS with naked bar or PVC
20 double unders
WOD
4 Rounds of
Max rep Overhead Squat:
Round 1 (225/155) (205/135)(185/115)
Round 2 (205/135) (185/115) (155/105)
Round 3 (185/115) (155/105) (135/95)
Round 4 (155/105) (135/95) (115/85)
**Whatever weight you choose to start at, you should lower the weight each consecutive round.
Rest 10-30 Seconds
Max Rep Strict Pull-up (scale to banded or ring rows)
Rest 10-30 Seconds
Max Rep Double Unders Unbroken (you get 1 shot each round-- once you miss, your round ends)
Rest as needed between rounds (3-5 minutes)
Score is total repetitions
No comments:
Post a Comment