110810

Wednesday

Warm Up:
10 pass thrus/pvc
 THEN: Amrap 5- 7 mins (1st round pvc, consecutive rounds use bar)
200m Run
3 Down and ups ( 1st 3  movements from Burgener Warm Up)
3 elbows high and outside
3 muscle snatch
10 Overhead Squat

Skill: 15 minute GOAT
Choose a skill other than pushups or hspus that you can do 1 to 3 reps on the minute, every minute for 15 minutes. Record all reps per round. We are doing pushup/hspu program tues and fri, so you may do pushups today if you only come one of those days. You should only be doing pushup program twice a week.Use your rep scheme from last week to manage/modify this week.

WOD: 

Weighted Dip   3-2-2-2-1-1-1-1-1
Dave Lipson 72-100-135-150-162-167-172-177lbs
Kim Malz 35-50-60-65-67-67-67 (fail)-67-67lbs

Knowlton, running in the rain