Monday, Monday

Sorry about the delay in posting our WODs and results. I've been slammed getting things in gear at the new facility but it's beginning to shape up quite nicely!  We got the floor down (well mostly) last Saturday.  A big thanks to everyone that showed up to help. It would have taken me three days to do what you guys and girls did in a couple of hours. Next Saturday we're planning to install our pull-up bar system and a system it is!  I can't wait!

Today's WOD:

250m Row

15 Push-ups

20 Air Squats

As many rounds as possible in 20 minutes.



Burgener Warm-up

Walk-out Walk-in Push-ups

GHD Sit-ups

GHD Back Extensions

Medicine Ball Clean

Samson Stretch

3 rounds of 10 reps.


Liz - 7 rounds

Evan - 8 rounds (plus he emphatically notes 130m row!)

Suzanne - 7 rounds

Clarence - 8 rounds (and a 170m row, just past you Evan)

Greg KeeterComment