09-21-2012

OPEN GYM DAY!!
If you have a wod that you have wanted to do this is your day to do it!!
Make-up your strength if you missed it this week

Metcon:
4 rounds for time
1 Rope climb
20 Kettlebell swings (1 arm L)
20 Kettlebell swings (1 arm R)
400 Meter run
20 Thruster (1 arm L) with K.B
20 Thruster (1 arm R) with K.B
*50/35lbs, swings are Russian swing to eye level

SUB FOR ROPE CLIMB
*So lets look at our new sub:

4 Strict Pull Ups (first one jumping)If you have a towel use it!
4 knees to elbows
4 alternating 1 legged squats (2 each leg)
= 1 Rope Climb on a 15 foot rope