SUNDAY NOVEMBER 6TH, 2011

SUNDAY NOVEMBER 6TH, 2011
we will meet at Ultimate Fitness early afternoon (time TBD) unless otherwise notified


WOD
AMRAP 12 MIN
- 7 Deadlifts (155#)
- 10 Wall Ball shots (20#, 10')
- 10 KB Swings (1.5 pood)
- 5 Hand Stand Push Ups


Subs will be lower weight on the deadlifts, wallballs, and swings. Elevated push ups will sub for the HSPU or Hand Stand holds.


Work was accomplished at Ultimate Fitness! Thanks to Jeff, Craig, Andy, Stephen and Louis for a great effort and all of the good questions during the warmup. 


While I had a pretty good handle on where everyone was during the WOD I feel like I may have missed a round or so on the scoring for a few athletes. Individually Andy did a great job fixing a few form faults during the workout and Craig was impressive with his consistency.  


I had the advantage of going separately and Louis kept my score which was 8 rounds plus 3 reps.


Warm Up (10 min)
- 30 sec rope work / 30 sec rest (x 4)
- Followed by 3 rounds w/1 minute rest in between rounds of: 
     *5 PVC pass throughs, 10 PVC OHS, 5 T2B


Strength (10 min)
Work up to 80% 1RM in HPC (no more than 5 lifts)
*stretch whatever is tight between attempts