Tuesday, April 5, 2011

Wednesday 110406 Nutts

The Sectionals Open WOD #3 has been posted... and this one will absolutely start to separate the field!  We all talked about when something heavy would come up and it has.  Check the Games site for details. And don;'t get too worried if the as prescribed weight is heavier than your current 1 rep max- because there are some options.  Option 1- you go Rx and set a NEW PR!  Option 2- we present some scaling options and go hard.  But that isn't until Thursday... we have something else to take care of today... a Hero WOD.
AND there is also a strength WOD with Ondrej at 6pm.
Scott and Luke battling some  C and Js last summer.
Wednesday WOD

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Post times and scaling to journals/chalkboards.

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