Wednesday, September 9, 2009


HPC= high powered cocktail.

Warm up: 20,10,10 of squat, jump squat and split jump, 500m row at 2:00 pace or faster.
3x15 of high bar oly squat

WOD: 4 rounds of
15 high pull
15 pushups


3 x10 of: cable crossover, preacher curls, tricep kick backs and hack squat.

Everyone did very well today! Colin, congrats on having a no yack day. JP, you are starting to realize your potential my friend. MMT, more weight please. Beer Bike, nice work with the 165. Marc, nice to see you back in action and same to you Mrs Ginn.

TOD on HPC: Caliente with 3:25
TOD on 3x10: Ronnie C

3 Shout out:

Anonymous said...

I am gunning for caliente...time to get ready for the EagleMan...need everyone to push me

versussuccessstories said...

i will push you MMT. Count on it. Beware of the PROWLER!

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