Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

At Home WOD

200 Double Unders

then…

2 Mile Run

Announcements:
-Carl Paoli’s Gymnastic Seminar is this TODAY. Don’t miss it sign up Here (We will have no Saturday workouts)
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Skill WOD

Kip Pull-up Progression
A1. 5 Kip Pull-ups (Bar or Rings) x7  Rest :30
A2. 10 UB Wall Balls x7  Rest :30
A3. 15 Supermans x7 Rest 1:00

Double Under Prgression
B1. 10-30 Double Unders UB Sets x5  Rest :30
B2. 5 Strict Toes to Bar/Knees to Elbows/Knees to chest  Rest :30
B3. :20 Handstand Holds or Push up (@20×3 hardest sclae possible)  Rest 1:00

Good advice is always certain to be ignored, but that’s no reason not to give it. -Agatha Christie

Four Word that make me suspicious
*post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up Here (We will have no Saturday workouts)
– Murph Day 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

10 Rounds
:10 Air Squats AFAP
:50 Rest
:10 Push-ups or Dips
:50 Rest
:10 DB Snatch (1 Arm/Round)
:50 Rest

A propensity to hope and joy is real riches; one to fear and sorrow real poverty. -David Hume

What must you actually do
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, TONIGHT at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24 go on to 27 etc.
M: 100 lb W: 65 lb
Master Men: 90 lb  Masters Women: 55 lb

PLEASE WATCH THE STANDARDS VIDEO

One way to get the most out of life is to look upon it as an adventure. -William Feather

Fats Which to ditch and which to eat
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up  Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Make-up Day

Strength Recovery Day
A. Press x5x3 @ 20X3 @ 60%
B. Squat: x5x4 @ 42X0 @ 60%
C. Deadlift x5x4 @ 23X1 @ 60%

A hero is one who knows how to hang on one minute longer. -Novalis

Testing the 10,000 hour concept
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up  Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!