Friday, November 27, 2009

Burn off turkey.

Warm up: 10 kb swings, 10 squats, 10 back ext, 10 ab mat sit ups, 3 rounds

then

STR: Bench Press 3x5 or Squat 3x5.


WOD: Row 1000m, 50 burpees, Row 1000m.

Huge shot out to Marc, Barry and Hoff for getting us on WDAM. Thanks guys! We had a lot a new folks come to the gym this week and a lot of you guys played hooky. Tisk Tisk. Hope to see all of you back in the gym... as Marc Ginn says, "you gotta get lean"

Gym will be open from 10-11 tomorrow. Hope to see you there.

1 Shout out:

Chris said...

12:42 of pure suck

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