Wednesday, August 29, 2012

Sadly we must announce that today is Derek's last day. 
He's moving to Ohio of all places.  I thought people only moved out of Ohio, but I guess Derek is me proving wrong!!

Arm/Leg Swings
Run 400m
2x10 of:
10 Kipping Glides
10 DB Thrusters
15 DU's
   
MOD
7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible
(if you're not sure how long :03 is have your partner count for you)
         
WOD
50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

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