Tuesday 120911 Body Weight then an AMRAP

Have you liked our facebook page yet?  Well get there so that you don’t miss things like the Labor Day Blitz WOD.  We post a blitz wod to our facebook page up to a day in advance, sometimes just a few hours in advance.  We let you know where the location for this last minute WOD will take place- as well as give you a list of specific items to bring that you might need to use in the blitz WOD.  While some of them have been run from the Hut, others have been held at Zuma Beach, on trails in the Santa Monica Mountains and other spots. Go facebook us… we know there are a few of you who JUST recently started up on FB!

Lisette and David battle it out during a recent 7am session.
Tuesday’s WOD: 6 and 9am and again at 4 and 6pm.  Fundamentals at 8am

Body weight skills practice

Five, One Minute Wonders (max rep attempts in 1 minute), with 90 seconds rest between the following activities:

Abmat butterfly sit ups

Pull ups

Air squats

Bar Dips

Toes to Bar
**no need to record scores…just do you best.  this is a practice session, not a test
-then-

12 Minute AMRAP of:

9 Supine ring rows

6 DB Hang squat cleans (40/25#)

200m run (dirt course)

Post number of rounds and scaling to journals/chalkboards.