Thursday, October 18, 2012

Friday 121019 Triple Treat

A long and tough Thursday WOD gives way to a.... very tough Friday WOD.  Yes, that is the case.  Did you think I was going to say it was going to be quick and easy?!  We finish out the week with a really long AMRAP and then this three part WOD:  Some strength followed by a very short charge in a 5 minute AMRAP and then a mentally rigorous 30 rep slog.  Welcome to the end of the week!... and then again hope you come on Saturday too :)
Adam sets up on the bar,  Darryl gets deep into a ring dip
**Yoga on Saturday at 8:30am**

Friday WOD: class times at 7, 9, 10am and again at 3 and 5pm.  
Take 15 minutes to work up to a heavy 5 rep push press
5 Minute AMRAP of:
10 Sumo Deadlift high pull (24/20kg)
10 Push ups
10 Squats
30 Manmakers (30/20#DB) for time.
Post results for all 3 to chalkboard/journals

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