Fight Gone Bad 6 is coming on 9/17!  Sign up here

WOD for Wednesday 090711 – Click Here For Today’s Schedule
Dips – Bar or Rings
5 sets of 5 as heavy as possible
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Dip Loads and Method and Metcon Time To Comments
For the strength segment, perform 5 sets of 5 reps with as much added weight as possible.  If you can’t do unassisted Ring Dips, try doing your dips on the Dip Bars (we now have 4 sets).   

This is a Strength & Conditioning Benchmark WOD.  Swings should be American for RX.

Pizza Helen!
[youtube]http://www.youtube.com/watch?v=I5Fn757MEgI&feature=fvst[/youtube]

We will participating in Fight Gone Bad 6 on September 17th to benefit the Special Operations Warrior Foundation.  The gym will be closed that day except to those who have signed up to particpate!  Join our team here
[youtube]http://youtu.be/qzvJ-Y3-odU[/youtube]