WEDNESDAY 10-19-2011

Warm Up
Barbell Complex 1
5 squats
5 presses
5 OHS
5 Good Mornings
DROM

Strength
Skill Day/Make Up Day

Skill/make up day means work on something that you suck at, or an exercise that is highly technical and needs constant practice to get good at – like the snatch and clean & jerk.  You can also work on double unders, hand stand push ups or pistols.  Pick a few and work on it.
Metcon
Run 1 mile for time

This is a benchmark WOD.  Doing HELEN or any number of WODS we have prescribed recently has probably prepared you to run a great mile, and hopefully PR.    The mile run starts at the garage door of the box and does down main street.  Take a right turn on 9th Street down to Commerce and come back towards the box.  The mile ends at the garage door.

If it is raining we will do the following WOD:

4 rounds of:
30 double-unders
20 OHS (75/55 lb.)
15 wall-ball shots
10 burpees