Wednesday, August 1, 2012

Warm-up: Coach specific

Mobility: Thoracic spine roll/smash out

Strength: 5 x 5 Thruster (10:00) Not a 5RM set, just working up to no higher than 135#/95#.

WOD:

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65#)
Pull-ups

Cruz has been hittin’ it up regularly lately and it shows!! Good work man!!

Don’t forget! This Saturday we are hosting the 31Heroes WOD. 10am. Please register and join us!

2 days down on the Whole30 Challenge. You should have been contacted by your team leader. The winning team will earn some serious bragging rights. As for the overall individual competition, not only will the top dog receive $250 cash-money, but Brandon from Complete Nutrition has sweetened the deal by offering the winner a $150 retail value prize for store products. That is awesome. Thanks B!!