WOD 10.16.09

Oct 15, 2009 CrossFit WOD
Posted by crossfitproper

“Everyone has a ‘risk muscle.’ You keep it in shape by trying new things. If you don’t, it atrophies. Make a point of using it at least once a day.” Roger Von  Oech

ATTENTION MEMBERS:

If you’re reading this, you’ll notice a new slideshow gallery on the homepage. We encourage you to submit photos from events such as 5ks, 10ks, tournaments, etc.. Even if you go out hiking or trail running and get some good photos, we’d love to post them on the gallery.

Also, if you signed up for the Nike Human Race, here’s the info on packet pick-up we received from them:

Packet pickup will be on Thursday, October, 22, from 8am-11am at the USC Lyon Fitness Center, Friday, October 23, from 11-5pm at the Lyon Center, and from 8-11pm at the Coliseum. You will not need your registration receipt, but it will expedite the process if you bring it.  We look forward to seeing you there!

SCHEDULE: No WOD classes Friday night, October 23 since we all have to get down to USC to pick up packets. However, you can come in for a lunch time WOD at noon. Class on Saturday, October 24 at 9am and 10am are still on!

WOD

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

* Sub for good mornings if necessary