Friday October 22, 2010

Strength: 3x3 15 min Cap

OHS 75%,80%, 85% of Max

WOD: 3x Max Rep to Sprint

Back Squat 135/95 (no rack)

Grass Dash

Recovery is 3 min

Saturday October 23, 2010

Wear Pink Today!!!

Hero WOD: For Time


1 mile Run

2k Row

1 mile Run

Time Trial Start: Athletes will go off by 2’s every 10 minutes

Shirley's Meal: T-bone steak, sweet potato fries and a vegetable sauté

Sunday October 24, 2010

Happy Trails: Bobby, Joe, and Mike G. are running Bimbler's Bluff 50k Ultra-marathon today!

8:00am Advanced WOD

9:00 & 10: 00am Amnesty