WOD 9/17/2010

You guys should be on the lookout for John, he's dangerous!

Daily WOD
5 rounds:
10 Plyo Push-Ups (45/25)
7 HPS (95/65)
5 Lateral Jumps (24"/20")

Strength Class
A1: High Bar Back Squat 3x10-12 Reps @ 31X1
A2: AMRAP Kipping KTE's
B: Windmills 5-7 reps @ 41X1

Metcon
Quarter Gone Bad
5 Rounds for total reps:
Thrusters 15 seconds (135/95)
Rest 45 seconds
Weighted Pull-Ups 15 seconds (50/33)
Rest 45 seconds
Burpees 15 seconds
Rest 45 seconds

DAILY WOD

Joel: 6:24

Derek: 8:35 (st)

Tara: 11:30 (st)

(Jarrod): 7:00

(John): 7:37

(Jarah): 8:08

(Laurie): 9:28

(JZ): 12:23

STRENGTH CLASS

Only putting down names of who showed up..see pic for scores

Shay

Gena

Matt Fisher

Jill

Wade

Joel

Jeremy

Adam

Derek

SKILLS CLASS

WOD: 500 m Run

Peggy: 2:09

John: 1:55

Marshall: 1:51.4