10.11.14 PLEASE NOTE:

ATTN::: WE ARE RESCHEDULING DOG DAY TODAY!!!!! Today will be a normal WOD at 10am! You may bring your pet today, but be prepared for a normal Sat workout. WHY? Well, A) it's raining cats and dogs, and B) Scott's little brother just had his baby about 10 minutes ago, and Scott has to ge to Slidell! Congrats Jude and Shannon!!!! Scott's an uncle! The Dog day will be moved so that we don't have to contain all these dogs within the confines of the box! See you at 10am!

SWOD:

10-1 Dips, Push ups

WOD: 

The Ensign

Complete as many rounds as possible in 3 minutes of:

Power Clean 155 lbs – 3 reps
Push Ups – 6 reps
Air Squats/Ring Dips – 9 reps

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.

-the doll