WOD- Inverted

WOD- October 30, 2012

-To see a video of the metcon, go to the videos and photos page-

IF YOU DON'T FEEL COMFORTABLE WITH EVERYTHING TODAY IS A GOOD DAY TO DO A LIGHTER LOAD

-Warm-up (Metcon): 21-15-9
     -Double Unders
     -b-bench (low weight)

-Strength: b-bench 80% 5 of 5

-Metcon: 6 RFT
     -5 pull-ups
     -4 HSPU
     -10 reverse pushups
     -30 air squats

Calen B. - 8:24
Josh B. - 9:00
Murphy - 10:34
Mac T. - 11:40
Stencel - 12:25 (7 rounds)
Anders N. - 12:51
Brea W. - 13:26
Dane R. - 13:53
Sophie R. - 14:40
Jakob J. - 14:53
Allie B. - 15:16
Nate J. - 15:45
Chandler W. - 15:55

-Core: all w/ 10lb disc
      -20 sit ups
      -20 forward/reverse bicycles
      -50 Russian twists (double count)
      -2 Minute Plank
      -Spell "Trick or Treat" with raised legs

-Run:
     -4 800m sprints
     -Time each run for 7 min. and rest for the remaining time