Wednesday, Sept. 16, 2009

The am group had a WOD consisting of:
5 Rounds of:
2 Snatches
4 OverHead Squats
6 Push Jerk
200m Run

The limiting factor for most was the OverHead Squats.

The morning WOD times:
Dave         (95)    10:46
Spencer    (85)    11:20
Heather     (45)    10:56
Josh         (75)     9:44
Monique             13:18
Tom         (65)     14:21
Stewart    (95)     11:10
Chris G.   (65)     12:00
Steve D.   (65)     11:00
Jeff H.      (65)     13:18
Faith        (35)     10:57
Cheryl      (75)     12:17
Lacey      (65)     12:12
Tom         (65)
Suzanne             11:35
Pam         (25)    12:25
Scott                  11:34

The O. Lifting evening class did the following:

Part 1)
5 Rounds to be completed within a minute of:
2 Cleans from the floor
2 Cleans from mid-shin
2 Cleans from above the knee
Rest 2 minutes, going up each round in weight if technique allowed

Part 2)
2 Rounds of 2 Cleans from the floor

Part 3)
2 Rounds of 1 Clean approaching 1 rep max Clean

Cash-out:
10 Ring Dips or 10 Weighted  Ring Dips!