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Friday February 11, 2011

WOD: ISO-hold:

1 min Plank

5 min Squat (hold bottom position w/ no arms on legs)

2 min Plank

4 min Squat

3 min Plank

3 min Squat

4 min Plank

2 min Squat

5 min Plank

1 min Squat

Devil's Gear is blowing out some bikes on e-bay. Check out my FB page for more photos

Saturday February 12, 2011

DON'T BE LATE!

Hero WOD:NUTTS

For time:

10 HSPU

15  Deadlifts 250/205

25 Box jumps 30/24

50 Pull-ups

100 Wallballs 20/16

200 DU

Weighted 400m Run 45/25

Saturday Update: Vin will be opening the gym for a NON-Coached WOD at 7:00am.  This means that I will unlock the door to the box but I am there to workout not coach.  If you need a refresher this is not a WOD time for you.

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