Friday 9/14/12

Just a reminder: at 2pm on Saturday we will be having a weightlifting seminar followed by “Total” and “Randy”. We will be celebrating Randy’s Birthday so bring a dish to share after the WODs are over. We are providing the grilled meat. EVERYONE WELCOME!

FITNESS
5 rounds for time of:
15 Push-Ups
20 Kettlebell Swings
Run 400 Meters

PERFORMANCE
A. Strength Program
B. 3 rounds for time of:
225/155 lb. Deadlift x 10 reps
Push-Ups x 15 reps
Run 400 Meters

CROSSFIT TEAM
A. Three sets, not for time, of:
Handstand Push-Ups x 12-15 reps
Muscle-Ups x 3-6 reps
B. Take 10-15 minutes to build to a heavy Clean and Jerk
C. Against a 90-second running clock, complete the following:
Pull-Ups x 15 reps
165/110 lb. Ground to Overhead x 5 reps
Double-Unders x Max reps
Rest 90 seconds between sets, and complete a total of 6 sets.

Handstand Position Part 1

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