Wednesday

A) Run 400
B) Row 500
Switch

5 min MOB: birth wall/couch stretch

Strength: Back Squat
Work up to a Heavy Set of 5 (not a 5 RM)

WOD:
100 double unders
15 KTE (sub rollovers)
80 double unders
15 KTE
60 double unders
15 KTE
40 double unders
15 KTE
20 double unders

Level 2: 50-40-30-20-10 double unders
Level 1: 150-120-90-60-30 singles
Today is Whitney's last day, she has been with us for over a year and has made great progress.  She has gotten leaner, stronger, faster and improved in so many ways we cannot even list them all.  The picture on the left is from March 2011, the right from May 2012.  We wish you the best of luck Whitney!  Come back and visit!



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