Workout of the Day (WOD)

Friday 10/26/12

Halloween next week.  Monday we will announce when the special Halloween WOD is.  Costumes encouraged :-)

Strength:  Shoulder Press 2x2x2x2x2 (80-90%)

In between sets complete the following

30 GHD Sit Ups (newer people do 60 sit ups)

You get to choose between one of 2 WODs.  WOD 1 is "Amanda" but only do this WOD if you can do it Rx and under 15 minutes.  Otherwise, I want you to do WOD 2.  I expect the majority of the gym to do WOD 2. 

WOD: "Amanda"  15 Minute Time Cap

9-7-5

Squat Snatch (135/95)

Muscle Ups

*This WOD was done at the CrossFit Games so we will go by their standard then.  You can power snatch the weight up then overhead squat to get a complete rep.

WOD 2:

3 Rounds

10 Power Snatches (95/65)

15 Ring Dips

20 Box Jumps (20 inches)

CrossFitters don't need an ax or tools.  They just need their muscles, good technique, alcohol and a bad idea......I mean bad a$$ idea :-)