Workout of the Day (WOD)

Friday 11/22/13 Apple Cup WODs Announced!!!

Congrats to Sarah for being one of the runners up in the Paleo Challenge.  Great job this month!!!

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Apple Cup WODs.  Sunday at 1pm.
WSU Team:  Annie, Evan, Beth, Taryn, Tim, Sam, Mike, Tyler (AKA 'Merica) and Jake V.

UW Team:  Christine, Emily, Valery, Nicole D., Sandra V., Kevin, Matt G., Joey and Vipin.

WOD 1.  one man and one woman:  each must establish a 3RM Deadlift in 12 minutes.

WOD 2.  2 person (can be man/woman, man/man or woman/woman) tag team relay race. 
12 minute AMRAP:
15 Hang Power Clean (95/65)
30 Double Unders.

WOD 3.   2 person (can be man/woman, man/man or woman/woman) 8 minutes of Max Calorie Row & Max Burpees. Both the row and burpees  are being performed at the same time, you can switch back and forth with your partner as many times as you want. 

WOD 4.  3 Person(any mix you choose)
Karen (20 to a 10 foot target/ 14 to a 9 foot target)
Fran
Isabel

Friday workout:
Strength:  Establish a 3RM Push Press in 15 Minutes

WOD:
4 Rounds
10 Toes to Bar
10 OH Squat (115/75)
30 Double Unders

I'll class up this Friday by posting an Epic Rap Battle between two amazing artists