Tuesday, September 17, 2013

Wednesday - We will have regular classes starting Wednesday!

Thank you for your patience!   The gym is almost ready - just have to clean everything and let the place air out and dry out.   The landlord has had a big truck idling right outside the garage door all day (bad) while they pressure-wash the neighbor's stall mats (good).  

Let's try last Thursday's WOD again!  Please arrive on time - this WOD is long.

Something special for you... Another benchmark.  This one is completely different from Annie, since it's quite long.  Don't hesitate to scale it back if you are not ready for it.

Lift
Squat 5rm or make up a lift or two. 


“Filthy Fifty”
For time:
50 Box jump
50 Jumping pull-ups - no negatives! Fast!
50 Kettlebell swings (24/16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions - RDLs or Good mornings
50 Wall ball shots (20/12)
50 Burpees
50 Double-unders
*Dirty Thirty or Funny Fifteen

No partitioning, but we will stagger the start, with some starting on lunge or RDLs.

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