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BrErindy
September 24th, 2012

BrErindy

Warm
Up:		 Sing Happy Birthday to Coach Brandy and Erin
Skill: Tell your best Brandy/Erin story. Then prepare to get your ass kicked.
WOD: “BrErindy”
With a Running Clock
Run 400m

At 3:00 start

9 min AMRAP
22 Burpees
32 Wallball 20#/14# to 10′

Rest 2 Minutes

Run 800m

At 19:00 Start

9 min AMRAP
24 KB Clean & Press 24KG/16KG (12 each arm)
36 Kipping Sittups

Rest 2 Minutes

Run 1 Mile

Three part score:
Total reps of AMRAP 1
Total reps of AMRAP 2
Total time of the three sprints

Coach’s Note:

On the kipping sittup, fully extend the body so the athlete is laying on the ground with arms extended overhead.(In video around 2:50)

Announcements:

The next Power Lifting Cycle will begin on Tuesday, October 2nd. If you’re interested in signing up, email Coach Nick with your 1RM for your Back Squat, Dead Lift, Front Squat and Bench Press numbers.

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