Wednesday, November 28th, 2012

We are assuming you all loved yesterday's WOD since no one posted any comments.  Glad you liked it!

Strength:  Shoulder Press - 10 minutes to establish a five rep max from the racks.  This is not a one-rep max so do not approach it that way. Focus on getting all five reps before racking the bar.  This is not for the leader board.  You have to get all five reps without racking the bar for your score to count.  Go get it!

WOD:  “Jackie”  (this one IS for the leader board)

For Time:

1k Row

50 Thrusters (45/35)

30 Pull Ups
REC:  Reverse Hyper  --  30 total reps.  
If you have not been doing these for the last month or more, don't use weight. If you have, start adding a bit of weight.  It doesn't take much.