Saturday 7-28-2012

Due to the Thunder and Lightning we will run the WOD tomorrow also.  If you come it today you can do it if the thunder and lightning lets up.  If not you can do tomorrows WOD Cindy.  Then tomorrow you can run the 430 Challenge,  You can also make it up sometime during the next week.

430 Challenge

Run 400 M

30 Ground to shoulder 155/105 or scaled

Run 400 M

30 Shoulders to Overhead

Run 400 M

If you have signed up please remember to pay.  If you need me to charge your card just let me know I can do that for you.  If you haven’t signed up yet, get on it.  Join the fun!  If you can’t make it but want to be involved just let us know you can make it up this week.

Friday 7-27-2012

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

The Big Day is tomorrow – the Official Preliminary 430 Challenge workout.  We will also run it tonight at the 8 pm class is anyone can’t make it tomorrow.