Friday, May 11, 2012

Posted by Mike - 10/05/12 at 11:05 pm

Cookout at CFGB, Friday, May 17th following the 5:30pm class!

W.O.D.

Dynamic Effort: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00

Two rounds for time of:

3 Muscle-ups

15 Wall-ball Shots, 20/14 pounds to a 10′ target

21 Toes-to-bar

100′ Farmers Walk, 70/35 pounds per hand

Don’t forget to get your money in for a “Nick shirt” – Monday is the deadline!

 

Advice From a Tree
  • Stand Tall and Proud
  • Sink Your Roots deeply into the Earth
  • Be Content with your Natural Beauty
  • Go Out on a Limb
  • Drink Plenty of Water
  • Remember your Roots
  • Enjoy the view!

 By Ilan Shamir

This entry was posted on Thursday, May 10th, 2012 at 11:13 pm and is filed under Training. The entry is tagged under You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “Friday, May 11, 2012”

  1. Steve says:
    May 11th, 2012 at 12:28 pm

    Just teasing, Leslie! It was a good workout… Kathleen can program for us any day; I hope Mike pays her well!

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