063011 WOD

STRENGTH:

BENCH PRESS 5 X 75% OF 1RM, 3 X 85% OF 1RM, 1 X 95% OF 1RM, 1 X 105% OF 1RM

METCON:

THIS IS A NICE LITTLE ONE THAT ANDY DID AWHILE BACK AND CROSSFIT FOOTBALL JUST SO HAPPENED TO POST AGAIN... GONNA HAVE TO SPILL IT ON YOU GUYS TODAY

FOR A TOTAL OF 10 MINUTES:

1 MIN WORK, 1 MIN REST OF 30 KB SWINGS (ADVANCED=2 POOD)

IF YOU DO NOT ACHIEVE ALL 30 IN THAT MINUTE COUNT A PENALTY.
AT THE END OF THE 10 MINUTES MAKE UP FOR THE PENALTIES.

1 PENALTY=A SECRET EXERCISE THAT WE WILL GRANT YOU AT THE END OF THE WOD BASED ON YOUR WEAKNESSES...

OH YEAH, I SAID THAT. READ IT TWICE IF YOU HAVE TO...



ME AND THE LITTLE BRO'S GETTING IT DONE AT THE WARRIOR DASH... HOW WAS IT IN COMPARISON TO TOUGH MUDDER? FASTER PACED, MORE DIFFICULT TO NEGOTIATE IN SOME SECTIONS, PRETTY GOOD OBSTACLES, BUT NOT EVEN CLOSE TO AS CHALLANGING. I CAN HONESTLY SAY THAT ALMOST ANYONE COULD DO WARRIOR DASH GIVEN AN INFINITE AMOUNT OF TIME. ON THE OTHER HAND, IF ALMOST ANYONE ATTEMPTED TOUGH MUDDER, THEY COULD HONESTLY DIE ON THE MOUNTAIN. I CAN'T SPEAK FOR THE OTHERS, BUT IN VT WE WERE HIT WITH FRIGID WATER MULTIPLE TIMES, TONS OF STEEP ASCENTS, AND ALL SORTS OF DEMORALIZING B.S. WARRIOR DASH IS JUST A BUNCH OF MUDDY FUN. JUST ASK NICK, I WAITED FOR HIM JUST BEFORE THE FINISH, PICKED UP A FOOTBALL PORTION OF MUD, SMOKED HIM IN THE FACE WITH IT, AND TACKLED HIM IN ABOUT A FOOT OF STINKY BROWN STUFF. GOOD TIMES!

ANYONE INTERESTED IN DOING THAT 5K WITH ME IN WAKEFIELD ON JULY 4TH, LET ME KNOW. I BELIEVE YOU HAVE TO PRE-REGISTER, BUT I'M NOT POSITIVE. I KNOW STEVE TURNER IS IN...