10.11.2013

Saturday 10.12.13

Shannon gets down in a pistol at the noon WOD
Breast Cancer Awareness Month
Fact of the Day
95% of the women diagnosed with breast cancer are 40 or over.

Saturday Funday -- where you choose the WOD!

WOD Choices
#1
August 2013 Painstorm
Painstorm for August 
40 min AMRAP 
Row 1000m 
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
--
#2
For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-ups
--
#3
"Hansen"
5 Rounds
30 KB Swings (70/53)
30 burpees
30 GHD situps
--
#4
"Fran"
21-15-9
thrusters (95/65)
pullups
--
#5
Festivus practice

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