http://www.youtube.com/watch?v=TphdLjjHhtA
AND OF CHRIS, KATHY, AND I...
http://www.youtube.com/watch?v=TJMliS0D_vE&feature=youtube_gdata_player
OPEN SECTIONAL WOD 12.3
WE WILL BE VALIDATING MEMBERS OF THE 6 AM CLASS THIS MORNING (TIME PERMITTING OF COURSE)
VALIDATIONS WILL ALSO BE TAKING PLACE SATURDAY AND SUNDAY ALL DAY SO PLAN ACCORDINGLY
BELOW IS FRIDAY'S WOD...
STRENGTH:
DEADLIFT 5-3-1-1-1
METCON:
300 DOUBLE UNDERS FOR TIME
* EVERY 4TH MINUTE, RUN A 400 M LAP UNTIL THE WOD IS COMPLETE
SO, RUN AT 4 MIN, 8 MIN, 12 MIN, 16 MIN, 20 MIN UNTIL YOU ARE DONE. THE FASTER YOU RUN, THE MORE TIME YOU'LL HAVE TO DO DOUBLE UNDERS.
IF YOU DON'T HAVE DOUBLE UNDERS, SINGLES X 3
LOU AS MICHAEL PHELPS AT THE HALLOWEEN PARTY... I KNOW.
JUST SO YOU GUYS KNOW, THE PROGENEX ORDER HAS BEEN PLACED. I ALSO PUT A SIZABLE ORDER IN FOR SOME SINGLE SERVING PACKAGES FOR THOSE OF YOU WHO WANT TO TRY IT OUT. I SPOKE TO JASON AT PROGENEX AND TOLD HIM WE'RE GONNA TRY TO DO THIS EVERY OTHER MONTH OR SO. NO SHIPPING, GREAT PRODUCT, BIG DISCOUNT, CAN'T BEAT IT.
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