072011 WOD

FOR THOSE OF YOU WHO HAVE NOT SEEN, I'VE PUT UP A SIGN UP BOARD TO CREATE TEAMS FOR THE SECT COMPETITION. FILL YOURSELF IN UNDER EITHER THE SCALED OR THE PERSCRIBED (RXD) BOARD. REMEMBER, THIS IS GONNA BE ALL ABOUT HAVING FUN AND EXPOSING YOU GUYS TO THE WORLD OF COMPETITION. I CAN'T WAIT!

ALSO, IF YOU HAVEN'T BEGUN ALREADY, PLEASE COMPLETE YOUR TEAM REGISTRATION SHEETS FOR THE FIGHT FOR WOUNDED WARRIORS WITH YOUR DESIRED START TIMES. THAT WAY I CAN GET CRACKIN ON SOME ORGANIZATION FOR IT. REMEMBER, EACH PARTICIPANT NEEDS TO GET A SPONSOR SHEET TO GATHER DONATIONS PER REP THEY PLAN TO COMPLETE. AVERAGE REPS ARE BETWEEN 100 AND 400, SO ESTIMATE DONATIONS ACCORDINGLY.

DURING THE HEAT WAVE, YOU WILL NOTICE QUITE A BIT OF STRENGTH AND SKILL WODS WITH VERY MODEST METCONS, IF ANY. ALTHOUGH I LOVE RUNNING MYSELF INTO THE GROUND MORE THAN ANYONE, RULE #1 IS TO TRAIN TO TRAIN ANOTHER DAY. SO BE SAFE, HYDRATE! MAKE SURE YOU'RE ALSO CONSUMING SOME GOOD MEALS AND ELECTROLYTES. SEE YOU ALL IN THE BOX...

TODAY'S WOD:

BACK SQUAT

9-9-9-9-9-9

HIP EXTENSIONS

3 X 10