W.O.D. Oct 24, 2014

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No Yoga this week. It will return next week after the B4B is wrapped up.
No 6:30 Class on Friday night. Instead we'll be setting up for B4B from 6:30-8:00pm. Help is welcomed and appreciated!
Repeats and 30s
Barbells for Boobs is from 8am - 2pm tomorrow.
8 - 9am: Athlete Registration
9:30: Athlete Briefing
10:00: First Heat

Still time to sign up! http://bit.ly/10G8oJB
Warm-up
Coaches Warm Up & Dynamic Movement Prep
10-15min Gym Glass Warm Up:
Good Mornings
Leg Swings
High knees/butt kicks
Agility Ladder
etc
Strength / Skill Work
400m: Metcon (3 Rounds for time)
400m Run x 3, rest as long as it takes you to run
WOD
WOD: Metcon (Time)
For Time:
30 Thrusters 95/65
30 Box Jumps up and overs 24/20
30 RKBS 70/53

Scale weights/height so you can complete each in no more than 3 sets.