Friday, December 14, 2012

It's with great sadness I am posting farewell to Rudy!!! 
Rudy has been with us almost from Day 1 and will be surely missed.  
 Rudy is headed home to Virginia and we wish him the best of luck!!!

Arm/Leg Swings
400m Run
2x10 of:
Push-ups
Walking Lunge
Sit-ups

WOD (compare to 9/14/11 or 7/4/12)
"COE"
10 RFT
10 Thrusters 95/63#
10 Ring Push-ups
scale rounds/weights/as needed

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