Friday Schedule Change

Judy, flying high.

Judy, flying high.

Cliff proving that, with the exception of drying wet laundry, the best use for a leg extension machine is post WOD rest.

Cliff proving that, with the exception of drying wet laundry, the best use for a leg extension machine is post WOD rest.

Just a quick word here folks.  Matt has hurt his back, so his birthday workout scheduled for tomorrow is canceled.  Classes as normal for a Friday.  Hopefully he will heal soon and we can celebrate his and Ashley’s birthdays with a good WOD in a week or two.

Happy birthday you two.

And congratulations to Golden on a monster 235# shoulder press.  I got it on video, so look for it soon on Kick Ass Videos of Kick Ass Achievements.

Workout:

21, 18, 15, 12, 9, 6, 3

Sumo Deadlift High Pull

Push Press

Do 5 pullups and a 200m run between each couplet.

Gents use 75#. Ladies use 55#. Fire breathers try 95/65#.

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