Tuesday, September 1, 2009

Engage the mechanism.

Warm up: 500m row, 20 ghd back extensions and 5-10 vertical jump.

Wod: 15-9-20 of fsqcl, rkbs, pu.
12-15-20
9-21-20

the mechanism would be the lower back...

a story of our origins will be written. Oh, the site is white.



Tyler of FFT sent me this a while back. These dudes are beast mode with or with out the steroids. Listen carefully and do the kilo to pounds conversions. INSANE

3 Shout out:

jp said...

Hey, Steve --
We talked about this yesterday, but the price for already-made chalkboard paint is sky high. Here's a recipe to make your own that seems to be a lot cheaper, if you don't mind the work of painting an entire wall. I know... I know... it's Martha Stewart. But, she never wears panties (seriously!)...

http://www.marthastewart.com/article/make-custom-color-chalkboard-paint

jp said...

That's 551 lbs he squats like it was nothing!

Steve McAlister said...

where were you today hoss?

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