Wednesday 7/22/15

Happy birthday to Joe and Rick! Joe, you’ve been such a great part of the gym, your attitude, humor, hard work and successes have been so much fun to be a part of. Thanks for programming such a fun b-day WOD. Rick, I know that you were only a part of our family for a few months and are off to a new adventure, but we so enjoyed having you and Holli. We wish you nothing but happiness and good luck on your new life.IMG_1413


“Joe’s Birthday WOD”

3 rounds
7 KB swings (70/53)
21 sit ups (butterfly)
19 double unders
7 prison push up/burpee pull up


800 m run

*Upon finishing your beverage, hold can upside over head and yell “time”.

For time
40 plate ground to OH
10 burpees
40 air squat
10 burpees
40 sit ups
10 burpees
40 plate ground to OH
10 burpees

IMG_1423tmp_18291-2015-07-22 21.33.51169093521

Posted on July 21, 2015, in WODs. Bookmark the permalink. Comments Off on Wednesday 7/22/15.

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