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Wednesday, August 5, 2009

3 rounds for time of:

500m row
21 Burpees
400m run

"Far and away the best prize life has to offer is the chance to work hard at work worth doing."
-Theodore Roosevelt
"The only easy day was yesterday."


  1. VILAS, hey brotha, I need your contact info asap!!!

    thanks man

  2. Are you going to be in today? I'll give it to you there. Or I can email it to you.

  3. So I was planning on coming in today and rocking this WOD, but due to my lack of preparation for the trip I am about to leave on and having to take my dog to the vet, I was unable to make it in.

    However I made up a short WOD at home:

    Box Jump, 28-30" (Didn't measure)
    Ring Dips
    KB Swings, 50#

    7:45, Had to put my toes on a chair on the last couple of the 12 rep set of ring dips and all of the last nine.

    I am going to call this the Goat Sandwich. You pick an exercise you struggle with, and two exercises that aren't issues, then select a rep scheme that you will struggle on your goat, but be able to move quickly through on the other two movements, so you keep the pace, and metcon effect up.

    Would have gone with 21-15-9, but short on time.

    Yall have a great weekend. THink I will try 150 burpees for time this weekend, or possibly todays minus the row plus maybe 2 rounds.

    Whew. This post was quite a WOD in itself.

  4. 150 Burpees Jonathan? thats awesome. That sounds just sickening

  5. Rest day and I need it, triceps were sore to the touch this morning.

    Afternoon WOD:
    15 minute Icebath

    Tomorrow FGB, first time ever.