Tuesday, 11 September 2012

Our prayers go out to those who lost family and friends in the 9/11 attacks and in the resulting war. We also continue to pray for Soldiers in harm’s way. Please take a moment of silence today to remember the fallen.

May God continue to bless the U.S.A!


Main WOD:

Snatch (Squat)

3-rep max


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Compare to 13 MAR 12






Choose a sport:

Run: 600m, rest 3 min; 400m, rest 2 min; 200m, rest 1 min; 200m, rest 2 min; 400m, rest 3 min; 600m

Row:  750m, rest 3 min; 500m, rest 2 min; 250m, rest 1 min; 250m, rest 2 min; 500m, rest 3 min; 750m

Bike: 1800m, rest 3 min; 1200m, rest 2 min; 600m, rest 1 min; 600m, rest 2 min; 1200m, rest 3 min; 1800m

Swim: 200m, rest 3 min; 125m, rest 2 min; 75m, rest 1 min; 75m, rest 2 min; 125m, rest 3 min; 200m


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Gymnastics WOD:

For quality:

Practice for 10 min:

Handstand forward rolls


Forward rolls



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