Spooked...

Not because its Halloween!!! 
No...spooked because upon waking up this AM we saw what the WOD was...
Once you see the WOD (and it is a known benchmark) it is already scary...
...BUT...
When you see that it is GRACE or FRAN...then you are just...

SPOOKED!!!!

Anticipation...
that PIT in your stomach...
Heavy breathing when you have not moved...
Blood is pumping faster in your warm-up...
& you just begin to feel sick to your stomach pre-wod!

WELL HERE WE HAVE IT FOLKS...GRACE

Warm-Up:
2-3 Rnds of Frog Complex 
(Sqt-Clean to Thruster to Back Sqt to Thruster x 6)
Superman Push Ups

GRACE
30 Clean & Jerks (135#/95#)

Snatch Skills (3-6 sets)
Snatch DL + High-Hang Snatch + Snatch Balance + Snatch
~ Work up to a moderate weight that you can move fast and with extreme CONFIDENCE!

Strength
10 x 1 Back Squat
2 x 3 Front Squat

Des ~ Row WOD from HERE (10-1-13) ~ 13:43
Redd ~ 3:19 (65#)
Kent ~ 4:37
Oz ~ 7:17
JB ~ 2:54
tb ~ 2:08 / 135# / B.Sqt - w/belt-315#(1-5) w/o belt-275# (6-7) 295# (8-10) / FS-225#
Val ~ 2:59 / no Snatch / B.Sqt -(no belt) 195#-200# / FS-135#

Proud of Kent & Oz ~ couple of rookies on GRACE!
They handled her real well...Oz just muscled thru the presses
Urbs is going to have to have a make-up day soon!!!
This is a great BENCHMARK to work from!
JB did very well...he is mad b/c he did not PR...
BUT...he should realize that he ran a mile or so plus his tabata before the workout...I envy his warm-up (truly a WOD before our WOD). And he DOES NOT adjust it b/c of the workout! Pretty awesome! He is improving in ways he does not even realize.
He might even be close to beating Feidt in a WOD soon!!!

Big PR by Val!!! Awesome time...

On the White Board!!!