Monday 9-5-2011 (BC 28)

Monday 9-5-2011 (BC 28)

OK, well "31 Heroes" was a ridiculously awesome good time.  The weight of the thrusters and the rope climbs/ pullins were absurdly tough.  The Paleo Challenge page has been posted and like it says it is now FREE.  This means nobody has an excuse not  to participate.  The new steel parallettes and prowlers are under construction, and barring any setbacks will be completed within 2 weeks.  We are holding 2 classes tomorrow. One at each facility.  WARRENTON is holding a 1PM WOD start time, you should arrive 15 minutes prior (12:45) for stretching.  AMISSVILLE is running a 5pm WOD start time, again arrive 15 minutes prior (4:45) for stretching.

IMPORTANT INFO:     With the summer rush over we are going back to our normal class times at the Amissville facility effective this upcoming Wednesday.  The WOD "START" times are 4:30, 5:45, and 7pm.  This way there are more people in each class to endure the WOD and Paleo withdrawal together (and it's just more efficient).

[caption id="attachment_986" align="aligncenter" width="300" caption="Carlina box jumping in Warrenton. I bet she didn't make a "double bounce" mistake."][/caption]

WOD
Push Press (40/20)
SDHP w/ KB (53/35)
Double Unders
Ring Dips
Swings (53/35)
3 rounds for total reps
 
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
 

1 comment (Add your own)

1. Christi wrote:
Awesome WOD! Felt so good to be back. I even missed Justin. :-)

Mon, September 5, 2011 @ 6:29 PM

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