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

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WOD:
“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

Then…

800 m run
BEER CHUG!

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

Unloaded:
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

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

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