042711 WOD

I'd like to once again thank the Donahue family for having me to their run yesterday. Took 1st place in the male 20-29 year old division and came in 10th overall. It was a blast too. If you guys are interested in doing some local 5k's, there are a whole mess of them on the SNERRO web page below:

http://www.snerro.com/SNERRO_/SNERRO_Intro.html

I got whacked for some overtime at the firehouse today so my boy Josh will be filling in for classes today. I'll be back on Thursday. I wrote up a nice little WOD for you guys which Josh will happily guide everyone through...

STRENGTH WOD: PRESS 3-3-3-3-3

METCON: 10-9-8-7-6-5-4-3-2-1 OF EACH OF THE FOLLOWING: 
                     
                      BURPEES
                      KETTLEBELL SWINGS (70# (CRAZY PPL)/ 55# ADV/ 35# INT/ 20# BEG)
                  
                   FOR TIME


IT AIN'T EASY BEING A MONKEY...