06/28/13 Friday WOD

Guys Night Competition is here!

Volunteers arrive around 5:30pm (thank you all!)….Athletes arrive around 6-6:30pm.  The athlete briefing is 6:45 and Heat 1 starts at 7pm.  Join us at Barroco after the competition!

Now onto the WOD!

Warm up

Jog 400M

5 pull ups, 5 dips, 10 OHS and 20 Sit ups

2 rounds

Skill

The Squat 

Simple you say?  Well, then it better be perfect!  Chest up – weight in the heels –  knees out – active back – eyes straight ahead.

WOD 

CINDY – it’s only right since the boys tackle Grace and Annie tonight!

20 min AMRAP

5 Pull-ups; 10 Push-ups; 15 Squats

After Party

Please help us organize the KB’s and DB’s for tonights competition….Maybe a little added Farmers Walk is in order?

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