WOD Sat. Oct. 27

October 26th, 2012
by:

We will have a free introductory class at 10am. No RSVP necessary. Just wear comfortable workout clothes and bring water to drink. We’ll take care of the rest. Come about 5 minutes early to fill out some paperwork.

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Individual WOD
8am and 11am Classes
Level 1/2
“Holbrook”
Ten rounds

  • 115 pound Thruster, 5 reps
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute

Your score is your average time per round.

Basics
Ten rounds

  • 15 Burpees
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute

Your score is your average time per round.

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

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Team WOD
9am and 10am Classes
All levels
“Deck of Cards”
Split into 4 teams.
Teams rotate and draw cards for 40 minutes from a standard deck of cards and perform exercises as dictated.
All team members do the  exercises as dictated by card drawn. Keep drawing cards so as to minimize rest. If your team has finished the exercises dictated by your prior card, then immediately draw another card unless this would mean disrupting the drawing order of cards between teams. In other words, don’t draw a card if this would mean that your team would draw a card out of order. But, otherwise keep drawing cards.

Ace = 20 reps
Jack, Queen and King = 15 reps
Numbers = Face value

Spades = Level 1/2 do Thrusters 95#/65#, Basics do Burpees
Hearts = Toes to bar
Clubs = Level 1/2 do C2B, Basics do Pull-ups
Diamonds = Level 1/2 do SDHP 95#/65#, Basics do Med Ball Squat Cleans 20#
Joker = Pick another team to run to sign and back. (Your team gets to rest!)

Those that have been doing CF < 2 weeks = Do 1/2 the # dictated by the card drawn. Level 2 = Do this with a 20# vest