Wednesday 10-5-2011 (BC 58)

And Let There Be Light... We "gots" some sun for the rest of the week, so let's use it. It is still going to be cooler than 80 degrees, so this should be the time for those of you who have done the next couple of WODs before to really "crush" your previous times. Focus on your form, and you will use less energy, and in effect reduce your time.

Wendler: Shoulder Press
recovery: work on pistols/3e pistols
work on PVC (regular and power)
WOD "Helen"
400m run
21 Swings (53/35)
12 Pullups
3 rounds for time
(if a firebreather, you have the option to comeplete the Pyramid Triple Helen from the 2010 Games.
NOTE: late class in Amissville, the WOD is first. Get there at the normal time of 6:30, stretch until 6:45, then the WOD is immediately beginning. this way you have some light for the run.

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