Thursday - October 30, 2014

Don't forget to dress up in your Halloween's BEST tomorrow!!! If you haven't gotten a chance to check our the tutorial for WODify, look at Wednesdays post.  Thanks y'all!



Do the WOD first to allow enough time for the workout and spend the remainder of the time on the foam roll. Focusing a lot on the quads, hamstrings, low back and IT-Bands. 

WOD "Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.First posted 15 July 2005

800m Run

50 Back Extensions

50 Situps

x3 rounds for time

(newer people, or for people who haven't been here in awhile: 400m Run, 20 Back Extensions, 20 Situps for 4 rounds)


1 comment (Add your own)

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Mon, April 8, 2019 @ 5:56 PM

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