Sqt-Cln-Th

As for our WOD's lately... There is often 2, 3 or 5 different exercises, activities listed...

Just so you know... There IS a MAIN WOD that we should all be doing...
Today it was the #1 (OTM for 20)...
The order really doesn't matter as much as I make it out to...
We will always work to do the main WOD together...the other stuff ~ well, you do what you want...make yourself better...If the other exercises don't apeal to you...choose a different weakness to work on...make yourself better...

Here is why you should be working out...training!!!
Do it because you love it...not because you have something to prove!
Get Ready for the OPEN!  GO SPEAL!!!

So For Today

Your own special warm-up...personalize it...but be quick!

1) OTM for 20 min:

Odd: Squat-Clean-Thruster (BB = 135#/95# KB = 55#/35#)

Even: REST

* Record EACH of the 10 Rnds!

2) 3 Rnds for Time:

12 (m) / 9 (f) Muscle Ups

50 Low Row (50#) or 100 D/U

ALT. WOD if no M.U. = 3 RFT ~ 10 C2B, 20 Dips, 100 D/U

3) 3 Giant Sets:

15 Weighted Abs

15 Back & Hip Extensions

15 Ring Rows (inverted row)

15 Bent-Over DB Lat Raises

STAN ~ 16:00 (purp dips, 300 singles)
Des ~ worked  / 19:30 (purple dips, kipping pull ups)
Britt ~ (35#KB) 6-8-8-8-7-9-9-9-9-10 (83 total) / 6:05 (1 Rnd)
OZ ~ (??BB) 7-8-7-6-5-5-5-4-4-6 (57 total) /
Val ~ (95#BB) 5-6-6-7-5-5-6-7-7-6 (60 total) / 

Kate ~ (30#DB's) 9-10-10-10-10-10-10-8-8-9 (94 total) /
Feidt ~ (135#BB) 7-7-7-5-6-6-5-5-5-6 (59 total) /
Bertag ~ (135#BB) 9-9-8-8-7-7-7-7-6-6 (74 total) /
SimO ~ (95#BB) 10-9-10-9-9-8-9-8-10-10 (92 total) / 22:20 (purple dips, 300 singles)
tb ~ (55#KB) 8-8-6-7-7-6-6-6-7-6 (67 total) / 19:20