Friday – 080913

TGIF! Today’s WOD will be the qualifier for everyone who is signed up to compete in the annual RPCFO Invitational “Challenage”. We will run all classes the same way as usual, however, all competing athletes will be judged. So we will need some volunteers(those who are not wodding at the time as we will be running heats) to help out. If you cannot make it today, you have an opportunity to do it on Sunday at 11 am.

Pull-Up Challenge : Day 9(9 UB Strict Pull-Ups)
To clarify any misunderstandings about the challenge, yes, you can continue in the challenge even if you cannot do all your pull-ups of the day unbroken. So, for example, if you are doing day 9 and can only complete 7 UB, all you have to do is complete the rest in however many sets possible. You would then be completing the total amount of pull-ups required in that day as opposed to doing them UB. We will of course acknowledge all the people who have completed the challenge as RX’d. You can also scale down to the most difficult band as well. The whole purpose of this challenge is to help everyone improve their pull-ups!

5 km run results from last week:
Guys                Girls
D.K. 20.34     Jenny 21.42
Styles 20.36 Asia 23.09
Bear 21.05     Eunice 24.11
Rob 21.29       Sylvia 25.56
Chia 22.07     Jane 26.26
Bake-Dogg 22.47    G-Unit 26.49
Teeth 23.24     Martina 28.43
Ben 23.38        Bons 29.05
Viktor 23.4     Sandra 29.18
James B. 23.54    Michelle 29.4
Weekend 24.5      Mel 30.55
Bieber 26.01       Shannon 32.34
Mike 26.5            Sehar 35.27
Michael 27.03
O.C. 27.41
Zach 27.43
Crazzy 27.46
Alan 30.14
Tank 33.39
Shindana 37.03

Get into the box earlier to warm up and mobilize. The format today will be to start heats at 0:15 past the hour. The warm-up will be posted on the board and is to be done on your own.

WOD(s) :
Part A – “Baseline”(8 min CAP)
For time:
500 m row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Rest 2 minutes, then

Part B – 10 min AMRAP of
30 DU
15 Power Snatch(95/65)

Basecamp – 10 min AMRAP of
30 DU/100 Singles
10 KB Swings
5 Burpees

**These WODs will be scored separately.