Sunday October 14, 2012

A little fun at the Renaissance Faire.

**Announcements**

• Dr. Coats is back tomorrow for the 11:30am ROMIK.  If you haven't joined us for this before, it's a great opportunity to learn about treatment for any muscle or joint problems you may be having. 

9am Oly class WOD

A. 3 pos snatch (floor, knee, high hang) build to a heavy set

B. Clean and Jerk 1.1.1 x 5

C. Front Squat x 3 ahap 

10am CF Class WOD

"make up day"… or work on something you suck at. 

October Floating Tester #1  … Last day to get it done!!!

For time:

• 18 squat cleans (155/95)
• 9 shoulder to overhead
• 18 toes to bar
• 9 HSPUs (kipping okay)
• 400m run

*Judges be TOUGH!  All reg standards apply, pay close attention to squat depth on cleans, full extension w/ ears showing on S2O, both feet making bar contact on T2B, head to ground on HSPU.

Daily ROMIK

A. SMR: worst spots

B. 2 min stretch per side on:

• hammies 
• pigeon
• wall of death

Post results and thoughts to comments.

Comments

[Klempsun]

Floating Tester: 7:42 rx