Thursday Sept 12 2013

Thursday Sept 12 2013

Absolutely AWESOME turnout for our 9-11 WOD. Over 250 people through the door. Proud of you and the effort each of you put in. THE flags spent most of the day on the road during the runs. BE PROUD........


WOD
"PHAT HELEN"
3RFT of
400m  Run
21 KBS 2/1.5
12 C2B

Scaled
 
"Helen" 
3 RFT
400m Run
21 KBS 1.5/1
12 Pull Ups

Then 

With remaining time choose between

Deads
10x3 sets

or

3 Position Snatch Power or Squat
**I want speed work here. don't go heavy. Work technique. 
***"Comp athletes "FULL SQUAT NO POWER 

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