061311 WOD

IT'S MY PLEASURE ONCE AGAIN TODAY TO WISH OUR BEAUTIFUL SARA PANUCCI A HAPPY BIRTHDAY! SARA IS ONE OF MY OG CROSSFIT GROTONITES! WHEN SHE STARTED, IT WAS EVERYTHING I COULD DO TO GET HERE TO RUN A MILE WITH ME. THE OTHER DAY, SHE FINISHED "MURPH" IN A VERY RESPECTABLE TIME. SHE'S INCHES AWAY FROM GETTING HER FIRST PULLUP, LOOKS GREAT, AND HAS ONE OF THE BEST SQUATS IN THE GYM. CONGRATULATIONS SWEETHEART! ENJOY YOUR DAY!

STRENGTH: PUSH JERK 7 X 2

METCON:

5 ROUNDS OF:

10 REPS, SUMO DEADLIFT HIGH PULL WITH 95#
10 MED BALL CLEANS WITH 20#
400 M RUN

FOR TIME

SCALE AS NEEDED... SEE YOU IN THE BOX!

I'D ALSO LIKE TO TAKE A MINUTE TO CONGRATULATE MY CAPTAIN ON GETTING HIS FIRST PULLUP AT THE FIREHOUSE YESTERDAY. IN THE LAST WEEK AND A HALF HE'S PR'D TWICE ON DEADLIFT AND BACK SQUAT WITH SOME VERY RESPECTABLE WEIGHTS. NOT TO MENTION, HE RAN TOUGH MUDDER WITH ME EVEN AT HIS OLD AGE... JK BOSS. HE'LL BE JOINING MIKEY, PAT, JASON COMBS, AND MYSELF AT TAKING ON THE CHALLENGE ONCE AGAIN IN VA OCTOBER 23RD. ONE BAD ASS MO FO!