WOD - Tuesday, 11.18.2014

                                                    Chrissie got ups for days!

                                                    Chrissie got ups for days!

                                             Supercleary gets supercleary-d (ish) above and Corey gets tricky with a burpee to a 10 foot target!

                                             Supercleary gets supercleary-d (ish) above and Corey gets tricky with a burpee to a 10 foot target!

Great job today with a sneaky and difficult workout. You guys have been putting in great effort lately and we love it. Don't forget to sign up for Friday Night Lights, we already have almost 50 people signed up and it's going to be awesome.

This Saturday starts our new olympic lifting program. the last two weeks we have had 4 people in our lifting class on Saturday so the message is clear, the product just has not been good enough. The new olympic lifting program is NOT THE SAME as what we have done in the past. It is better, more in depth, and there is about 30 years of expertise in coaching running the class. The new program will cost $10/class but the first offering for each person will be free. We want you to see how different and how much better this will be. You will not be disappointed.


 

Warm Up

Run 200m

10 Inch Worms with Push Up

10 Med Ball Clean Wall Balls

10 Empty Bar Hang Clean Thrusters

 

Strength

In 15 minutes establish a 3RM Hang Squat Clean (below knee) - We did power cleans last week.

 

WOD

“Running DT”

12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead (155/105)

Run 800m

12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead (155/105)

Run 400m

12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead (155/105)

Run 200m

12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead (155/105)