120211 WOD

 HERE'S A NICE LITTLE WOD FOR YOU GUYS THAT I PUT TOGETHER MYSELF... A REMINDER THAT THE LAST SESSION OF THE DAY WILL BE HELD AT 5:15P

"THE BEDNARZ SHUFFLE"

IN 2 MINUTES PERFORM:

10 DEADLIFTS 185#
USE THE REMAINDER OF THE 2 MINUTES TO POWER CLEAN AND JERK THE BAR TO YOUR BACK AND PERFORM MAX REPS BACK SQUAT

THEN REST 2 MINUTES...

THEN IN 2 MINUTES PERFORM:

10 HANG POWER CLEANS 135#
USE THE REMAINDER OF THE 2 MINUTES TO PERFORM MAX REPS CHEST TO OVERHEAD

REST 2 MINUTES
REPEAT THIS SEQUENCE FOR A TOTAL OF 4 ROUNDS, ADD UP ALL OF YOUR REPS AND POST THEM TO THE BOARD

SCALE AS NEEDED

YOU MAY DROP THE BAR AND REPOSITION IT IF WITHIN THE 2 MIN TIME FRAME...




NICE PULL JERRRRRRR!



I'D LIKE TO WISH A BIG HAPPY BIRTHDAY TODAY TO MY NOT-SO-FAT-ANYMORE-CAUSE-HE'S-LOST-40 LBS.-IN-THE-LAST-YEAR-THANKS-TO-CROSSFIT CO-WORKER, BROTHER, AND FRIEND MIKEY BEDNARZ. MIKE DISPLAYS THE UTMOST LEVEL OF LOYALTY AND BROTHERHOOD ON A DAILY BASIS ASIDE FROM BEING AN AWESOME FATHER. ALTHOUGH BASIC IN HIS TACTICS, IF MORE PARENTS WERE LIKE HIM, MANY PEOPLE WOULD BE LESS SCREWED UP OUT THERE. ALTHOUGH MIKEY LOVES TO FABRICATE IS OWN VOCABULARY (PROCRASTERBATE, SEDIMENTARY, CANADIA, JUST TO NAME A FEW) HE'S SURPRISINGLY A PRETTY SMART BASTARD AND A GOOD FIREMAN. HERE'S TO YOU NUMB NUTS! HAPPY BIRTHDAY!