Is anyone interested in the 5K mud run, with Zombies, on November 9? Let me know and we can sign up as a team. There is another 5K on November 16 in Jackson that is a fund raiser for Scott Gibbs and the ALS Foundation. We need to show as much support for Barbie, who is one of our own, as we can.

If any of you ever have suggestions for wods you’d like to do, let me know. You can tell me and maybe I’ll remember, or you can write any suggestions on a note and put them in the grey box. Be sure to write your name on your ideas so we know who to blame!

MONDAY 10-21-13
4 RFT
22 Burpees
22 Back Squats (185, 125)
22 Overhead Lunges (45, 35) plate

TUESDAY 10-22-13
“Lynne”
5 Rounds for reps
Bench Press (body weight)
Pull-ups

WEDNESDAY 10-23-13
21-15-9
Deadlift (225, 155)
Plank Walks

THURSDAY 10-24-13
“Helen”
3 RFT
400 meter Run
21 KB Swings (53, 35)
12 Pull-ups

FRIDAY 10-25-13
Snatch Balance
3-3-2-2-2-1-1-1-1-1

SATURDAY 10-26-13
Open Gym with Dylan
from 8-10am

Posted in Workout of the Day