Looking forward to the weekend!!!!
First this weekends FMP and 9am class will be rolled into one... We will be working out at Virginia Lake at 9am Saturday the 13th, doing a HERO WOD named Murph! Please come and enjoy this workout, and finish the week of honor for our fallen brothers.
Today we have a great strength movement, coupled with a challenging HERO WOD.
Strength:
Front squats
3-3-3-3-3-3
Bench Press
3-3-3-3-3
Metcon:
Mr. Joshua
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts 112.5/72.5kg
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts 112.5/72.5kg
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
4 comments:
23:44 as Rx'd.
Those GHD situps were killer! I had a great time at the 10AM class.
30:17 as Rx'd
Tough WOD - I was happy to complete it. Nice work Travis and Denny, you had great times.
26:44 75kg - WOW that was a fun, hard, brutal WOD. After, I decided I either had a large ball of vomit sitting in my strnum, OR cancer.
I'm better now, thanks for asking!
:-)
Alena,
Glad to hear that your ball of vomit has subsided. LMAO...
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