Monday 8-15-2011 (BC 7)

KEY DAY HAS ARRIVED!!! We officially get the keys to our new home at 1:30pm. Then it's on to moving stuff in as quickly as possbile, so that we can start WODing as soon as possible. The super rig for Warrenton is coming along nicely. Just have welding and painting, before it is complete. I will add this little tidbit of knowledge, it's amazing how much cleaner of a weld you get when you grind down to bear metal.

[caption id="attachment_875" align="aligncenter" width="300" caption="Box Jumps by Brandon. Plz don't roll an ankle."][/caption]

Skill/Strength

Wendler: Shoulder Press

recovery: 5e Plank Rows, 5e uni arm KB Overhead Squat

WOD

10 Pullups

10e Alt. Lunges w/ plate OH (45/25)

10 K2Es

20 Squat Jumps

4 rounds for time

Posted on Sun, August 14, 2011 by Justin

2 comments (Add your own)

1. Coach Jones wrote:: finished 10 walkouts, 20 forward and reverse lunges, and 30 sit ups 4 rounds at 31:49. completed 19 burpies on Saturday 8-27
Sat, August 27, 2011 @ 4:49 PM
2. Christi wrote:: Headache, earache, sore throat & some congestion...stupid hotel made me sick. But--still got my BC# 7 done. :-)
Mon, August 15, 2011 @ 8:52 PM

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Monday 8-15-2011 (BC 7)