Wednesday 8-22-12

We want to get pictures of all our members. Many had them taken yesterday but we have many many that haven’t had them taken yet. Over the next two days everybody make sure you get it taken please.

You may have noticed that Wednesday we’ve dropped the strength and went for a little longer WOD. This is good. Today I want to give some education a go. 5-10 minutes at the top of class to cover fundamentals etc.

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Workshop Wednesday: Power and Speed


Warm Up and Mobility


4 Rounds for Time:

10 Burpee Med Ball Clean Slam Balls (probably won’t find this one on the youtube)

10 Toes to Bar

each time you come off the bar 1 on the spot bear crawl down the mat

200 M Run

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