saturday OCTOBER 22nd, 2011 (7:30am - Guntown)
WOD
"Grace" 30 Clean and Jerks for time (#135 Rx'd)
Awesome morning! Everyone crushed Grace. Times are as follows:
Louis: 3:48 (rx'd)
John: 3:02 (rx'd - PR)
Stephen: 3:00 (115#, PR)
After the WOD, Louis made up the row sprints from yesterday. Range went from 17.9 - 18.9. That's about a full second better than my results.
Awesome morning! Everyone crushed Grace. Times are as follows:
Louis: 3:48 (rx'd)
John: 3:02 (rx'd - PR)
Stephen: 3:00 (115#, PR)
After the WOD, Louis made up the row sprints from yesterday. Range went from 17.9 - 18.9. That's about a full second better than my results.
Warm Up
- 800m run (1st 400m 60%, 2nd 400m 80%)
- Dynamic Stretching (20 Samsons, 20 Squats, 10 Swings, 20 Mountain Climbers, 20 V-ups x 2)
- 20 Double Unders
- 5 Hang Power Snatches
- 5 Hand Stand Push Ups
- 2 min Buddha Stretch
- Dynamic Stretching (20 Samsons, 20 Squats, 10 Swings, 20 Mountain Climbers, 20 V-ups x 2)
- 20 Double Unders
- 5 Hang Power Snatches
- 5 Hand Stand Push Ups
- 2 min Buddha Stretch
Grace Demo - it helps to be a giant
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