14.3

•  It has been a busy month if you are a crossfitter in the OKC metro area. Especially if you are an OKC BHTer. Remember those elementary School Summers when you and your best friend would beg your parents to have a sleepover 5 nights in a row? I do. I slept in my swim suit and never took it off for like 5 days straight. Night 4 or 5 we would be sick of each other and it would end in a fist fight and somebody's dad would have to come pick them up. Don't be like me in 1992, take a break and take care of each other.
• Metro WOD is this weekend.and the format is way different than it has been before. Another gym decided the WODs, another gym decided we could only take 12 peaople. Not as inclusive. Drew and Ginny have a tough job deciding which athlete to put where. We are a team here at OKC. We have to be. I think the "No I in Team" statement is ridiculous... I know how to spell Mr. Generic Corporate Sports Poster (That made me sound like such a hipster rebel), but for serious Be A Team Player.
• You are all metabolic Beasts, stay hungry.

Oly Strength
1.Block snatch pull + snatch (below knee) - 5 x 2 (1+1) @ 75%

2. Block clean pull + clean (below knee) 5 x 2 (1+1) @ 75%
3. Snatch deadlift to knee + snatch pull 3 x 1(3+1) @ 90%, 2 x 1(3+1) @ 95%
                      Block pulls should be from at or just above the knees
Squat Strength
     High Bar Back Squat 

           Warm Up 1 x 2 @ 75%, 1 x 2 @ 80%
           Work Sets 2 x 3 @ 85%

WOD
Class WOD


Goat/Engine WOD

If you did class yesterday, you did a ton of pistols. So here we go.

5 mins of pistol practice.

then

WOD 2 from Sout Central Sectionals 2010

50m Sled Drag running forward (male 90#/female-50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward

Just for a little motivation, these are the top scores on this WOD from South Central Sectionals in 2010.