WOD is at Hampton Roads Box on Wednesday, July 7th

Thanks for breakin' in the new box!! Great work on the WOD!
REMINDER/ANNOUNCEMENTS:
Beach Workout this weekend!!!
Saturday, July 10, 2010 @ 8:30a Yorktown Beach
We will have cold water for you for the WOD

ALSO -
Need feedback from parents on whether you would rather have WOD at Hampton Roads or Oyster Point Gym. We realize it's a little longer drive to the Oyster Point gym and want to take the pulse on which gym would work better for you. Please give this some thought and let Jim or Dianne know.

Please stop during workout if you feel light headed or over heated. Get water and deep breaths.

Warm Up:
10 Push Ups
10 Squats
10 Double Unders(really try to work on the double unders rather than singles.)

Strength:
Hang Power Clean
Max Effort
5 - 65%
3 - 80%
1 - 95%
1 - 101%

WOD:
1000m Row 1 min. rest
21- 15 - 9 - 15 -21 with 1 min. rest after each round
SDHP
Back extensions

STRETCH!!