How are your quads feelings? Your glutes? Hamstrings? Ego? Yesterday was a challenging WOD, and I’m very pleased with all who completed. You are certain to have titanium abs soon.

Bench Press
Establish 1RM

Run 200m
25/leg mountain climbers
Run 200m
25/leg grasshoppers
Run 200m
25 air squats

There was some confusion Monday regarding the Endurance WOD. Going forward, there will be two WODs held Monday and Wednesday at 6:30 pm, an Endurance WOD (focusing on running) led by Coach Paul and the regularly scheduled WOD led by Coach Jeff or another coach.

Evenings WODs will be held at 5:15, 6:30, and 7:3o on Mondays and Wednesdays. Coach Paul will lead the 5:15 and 7:30 WODs in addition to the Endurance WOD. Make sense? Good.

Endurance WOD
Run backwards 200m x 4 to 8 intervals

You read that correctly. Posture, lean, and lift!