WOD 5/2/11

HAPPY OSAMA IS DEAD DAY EVERYONE! ON A SERIOUS NOTE, I WOULD LIKE TO TAKE A MOMENT TO RECOGNIZE ALL OF OUR TROOPS, THE 343 FIREMAN THAT LOST THEIR LIVES 9/11/01, AND THE OTHER THOUSANDS OF AMERICANS WHO HAVE SUFFERED AND SACRIFICED TO BRING THIS GUY DOWN. I'D LIKE YOU TO KEEP ALL OF THESE MEN AND WOMEN IN MIND DURING YOUR WORKOUTS. FIGHT FOR YOUR LIFE THE SAME WAY THEY FOUGHT FOR IT. IMAGINE WHAT THEY WOULD DO FOR ONE MORE DAY. HARNESS THAT ENERGY AND TAKE LIFE DOWN WITH IT!

AND ONTO THAT WOD:

STRENGTH:

PUSH PRESS

3-3-3-3-3

METCON:

5 ROUNDS OF:

10 SQUATS 135#/95#/65#
400 M RUN
20 PUSHUPS

FOR TIME
SCALE AS NEEDED



ACCEPTANCE IN THE CLEAN... BODYWEIGHT SHOULD BE BACK ON THE HEALS, ELBOWS HIGH SO AS TO CREATE A SHELF AND CREATE A PLATFORM FOR THE BAR. THIS ALSO RAISES YOUR CHEST AND TIGHTENS YOUR LOWER BACK SO AS TO ENFORCE MIDLINE STABILITY. ON THE ASCENT, KNEES SHOULD BE TRACKED OVER YOUR TOES AND THE HIPS SHOULD BE PULLED FORWARD BY ENGAGING YOUR POSTERIOR CHAIN, PULLING WITH YOUR ABS, AND DRIVING UP WITH YOUR CHEST.
SEE YOU IN THE BOX!