Wednesday, September 17, 2014

WOD - THURSDAY, SEPTEMBER 18TH 2014

video
- THE CAPTAIN OF THE MEATHEAD SQUAD KENNY WITH A 495# DL X 3!


* BENCHMARK WEEK COMING UP! GET READY TO ROCK AND ROLL AND PR SOME BIG TIME WORKOUTS!!!

** PROGENEX FLAVOR COOKIES AND CREAM MORE MUSCLE IS IN STOCK FOR LIMITED TIME. WE HAVE 8 BAGS AND ITS FIRST COME FIRST SERVE.  GET IT WHILE ITS HOT!

*** EVERYONE THAT IS SIGNED UP FOR LURONG WILL BE RECEIVING A EMAIL FROM MOLLY WITH IN THE NEXT 2 DAYS REGARDING SCHEDULE OF MEASUREMENTS AND BENCHMARK WODS!

**** FRIDAY NIGHT AFTER THE 6PM CLASS, COME HANG OUT FOR SOME BEERS AND BYOM (BRING YOUR OWN MEAT) WE HAVE PLENTY OF BEER IN THE FRIDGE SO JUST BRING SOME MEAT FOR YOURSELF AND COME HANG OUT! (WE WILL TRY TO DO THIS ONCE A MONTH!)

WARM-UP
250M ROW
60 V-UPS FOR TIME
10 FRANKENSTEIN SQUATS
10 FRONT SQUATS

STRENGTH
FRONT SQUATS
4X5@94% OF 5RM
* 1 SET EVERY 3:30

WOD (LAST DID OCT 29TH 2013)
ROW
5X500M ROW
- REST 1:1

RESULTS FROM 9/17/14
RESULTS FROM 10/29

RESULTS FROM 10/29


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