November 1st, 2012

Halloween pictures coming soon!

Strength:  One Rep Max Push Jerk

Time to get on the leaderboard!  You'll have 5-8 minutes to warm up for this, then 3 attempts to establish a new one-rep max.  Remember some tips, first attempt should be something you know you can do three times, second attempt should match your previous PR and the third attempt should be what you hope to get for a new PR.  Get after it!

WOD:  "The Ensign"

This one is in the WOD journals from the Pro Shop

6 Rounds of 3 minute AMRAPs, with one minute rest between rounds.

3 Cleans (155/110)

6 Push Ups

9 Air Squats/Dips  (Squats on rounds 2, 4 & 6.  Dips on rounds 1, 3 & 5)

REC:  Max Burpees in One Minute