10:00 AM Wysong is running the show.  You're done when he's done.

don't' forget, GoodHew sock sale at the Plow Building on Chestnut by the Stadium in the  morning at 9:57 (so as not to conflict with the WOD)

Good Luck to all getBUILTers running the trail race tomorrow.  Swing by the box and pvc roll if Wysong is still around (I'm betting he keeps it open till 11:30)

Buy In: Row/Run, max rep pullups and push ups

For time(the clock runs until all tasks are completed):

Complete 21-15-9 reps of

Toes to Bar

Burpees

Then complete 50-40-30-20-10 reps of

Double unders

Crunches (thumbs touch ground behind head, then thumbs touch heels)

then complete

3 Rounds of

run 400 meters(sub rowing if necessary)

15 KB Swings

suck it up buttercup

Buy In: Row/Run. 12 Reps: PVC Shoulder Dislocations, Band Face Pulls, Band Shoulder Freestyle.  Max Rep Pullups and Pushups. 10 minutes PVC/lacrosse ball/barbell  Soft tissue annhilation work.

"Karen"

for time complete 150 Wall Ball Shots. 

Doing it wrong:

Buy In: Run or Row, 3x Down dog, pigeon left, down dog pigeon right. Couch stretch 2 minutes/ side.  Max reps pull ups and push ups.

Barbell Reverse Lunges ( start with your feet together and step backward with one leg, putting your knee on the ground in a gentle and controlled fashion. Do not "unload" or de-tension your muscles- touch and go. Pulverized patellas are bad for knee health).  You can scale this movement by lightening the load or substituting weighted step-ups or both.

For time:

Run 200 meters (100 out/100 back)

Lunges 11 Reps per side@45/95

Run 200 meters

Lunges 9 Reps per side@55/115

Run 200 meters

Lunges 7 Reps per side@65/135

Run 200 meters

Buy In: Row/Run.  8 Reps: PVC Shoulder Complex, Dumbbell External Rotation, Band Face Pulls.  Max Rep push ups and pull ups.

In 20 Minutes complete as many rounds as possible of:

Run 400 meters

10 Pullups