Thursday Sept. 30, 2010

Good Morning All!  Its Thursday and and its my Friday! Gotta work later today but already got a lot accomplished. My son, Jamel, will be turning 7 tomorrow! Amazing how fast kids grow! So I spent the morning ordering his Bday cake and booked the weekend at Great Wolf Lodge! Maybe Ill have to do a Waterpark WOD! I wonder if the KINGS will let me take a Kettlebell and Wall Ball with me or something.. hehehe..  Heres todays WOD courtesy of KING CROSSFIT:


Warm-up:
500m row
15 burpees

Strength WOD:
Hang Power Clean
5-4-3-2-1

Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans

Scale up and do "Nasty Girls"



"Nasty Girls"
3 ROUNDS OF
50 AIR SQUATS
7 MUSCLE UPS
10 HANG POWER CLEANS (135)


Results:


Hanging Power Clean:
5- 95
4-135
3-155
2-175
1-195


NASTY GIRLS: 
9:08
I've never done this WOD before but it was a brutal WOD! Quick, Fun, and Tough as Hell!