WOD:
Two rounds for time of:

40 Double unders
30 Burpees
20 Toes through rings (sub is toes to bar)
10 Thrusters (95 lb./65 lb.)
5 Handstand pushups
1 Muscle up (sub is 10 chest to bar pull-ups)

Post time to comments.

**********************

CF7 HOODED SWEATSHIRTS

Here’s the skinny:

1. YOU MUST PUT YOUR NAME, SIZE AND COLOR ON THE WHITEBOARD by TODAY in order to get your hoodie.

2. There are two options available:
*Regular hoodie (no zipper) – $30 and comes in four colors: black, charcoal, dark heather, and dark chocolate brown
*Zip up hoodie – $35 and comes in two colors: black and dark chocolate brown

You must “PRE-ORDER” your sweatshirt. If you want one, write your name, color preference and size on the white board in Ryan’s office TODAY.

Sweatshirts will ONLY be ordered for the names on the board.

*******************************

When I was searching for the foam rolling routine posted yesterday, I came across these three great articles from Core Performance:

5 recovery secrets of endurance athletes

6 reasons to stretch daily

An entire library of articles on soreness/recovery

Post thoughts to comments.

Media:
Wednesday WOD, December 21, 2011

8 thoughts on “Wednesday WOD, December 21, 2011

  • December 21, 2011 at 7:04 am
    Permalink

    WODCLUB has an online competition in Jan for anyone interested. Registration is currently open. Go to wodclubopen.com for details.

  • December 21, 2011 at 8:08 am
    Permalink

    LeanFit — 19:51

  • December 21, 2011 at 8:49 am
    Permalink

    sub 15. Lockey and I both decided 30 burpees wasn’t enough so we did 60 each round and still almost beat Dusty.

    Big OR/OG class this morning. Gangsta Wednesday’s are always the best.

  • December 21, 2011 at 12:05 pm
    Permalink

    18:28 – Chest to Bars

  • December 21, 2011 at 1:05 pm
    Permalink

    I saw the spirit horse this morning. 15 something.

  • December 21, 2011 at 1:44 pm
    Permalink

    Zombie Cody weak!!! 13 Flat RX. SUCK IT!!!

  • December 21, 2011 at 4:45 pm
    Permalink

    Hey Ryan this is Yeager I can’t make it up there till later in the week I’ll take a zip up in black thanks.

  • December 21, 2011 at 5:32 pm
    Permalink

    13:35rx, take that lokey, pretty darn close on what is pretty much a bodyweight wod.

Comments are closed.