Wednesday, January 9th, 2012

Hey Folks!

Good presses & some FAST times on the WOD.  Beauty.  Once again, more Folks trickling back into the gym that were away for the holidays.  Don’t worry if you feel you may have over indulged over the holidays… I think we all feel that way 🙂

Keep it up Everyone!  And remember… bring a friend in for a WOD – it’s free the first couple times they come and it’s extra fun to watch them suffer through things when you know how it feels!  (Dear new people… disregard the last sentence, it isn’t that bad, just hard work!)

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 10 pull ups, 10 lunges

Back Squat 3×3  @85%

10 Minute AMRAP:
30 Slam Balls
20 Push ups
10 Pendlay Rows

Stretch – Quads/Psoas & Pecs

See you in the gym!
Adam, Eric & Katie