WOD 120209

Web-2  Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Fight Tickets are now available!  Pick yours up for King of the Cage, December 12!  We have a group of 45 going (so far!) – should be a riot!  When you KNOW the fighters – you've met Coach Adrian, you've seen Jeff Elliot doing Fight Gone Bad, you've heard of this "Ray" guy, and maybe even stumbled over Dalton MacFarlane here – it's almost like being in the cage.

Folks are training hard for the Supermeet December 19.  But in the meantime, we have a cause to support this weekend: the LumberJack 20, to honour those fallen in the Fort Hood shootings last month.