WOD 8/20/11

Warm Up- Coaches Choice

Thruster– 3/3/3

3 RFT of: 5 Thruster (95/65)/ 7 Box Jump (24/18′)/ 9 GHD Sit UP

Tabata- Lateral Ball Slam (20/12lbs)

Bar Roll Outs– 2/2/2/2/2 (Standing); 30 seconds rest

9 replies

coachcanadan says:
08/20/2011 at 9:50 AM

Man, am I sore today! Yesterday was kick-ass!

Also, anyone who would like to celebrate Marleah’s and mine engagement are invited to brookvin (381 7th ave in the slope) todya from 1pm – 5pm, we’re having a little shindig! Bring the family if you’d like! And if you have any miracle cure for DOMS, let me know…. 😉

Coach Dan
Reply
Matt says:
08/20/2011 at 9:50 AM

Kill it today Tammy, Jess and Kurt!
Reply
- coachcanadan says:
  08/20/2011 at 10:09 AM
  
  You guys will rep our box with pride, I’m sure! Have a blast everyone!
  Reply
Rory M says:
08/20/2011 at 1:18 PM

Now both shoulders are hurting… a few extra days rest this week.
Stretching, ice, change sleeping posture… frustrated… grrr
Great 11:15 class nonetheless!
Thanks for the pain free modifications coach!

Good luck Tammy Jess and Kurt!
Reply
KurtRod says:
08/20/2011 at 6:53 PM

Great time at the cert today. Didn’t pr today but represented 718 well!
Reply
- Tammyli says:
  08/20/2011 at 6:56 PM
  
  Good Day at Virtuosity. Not proud of myself..
  
  Repped Hard for Head Coach Iz… Your famous babe.
  Reply
  - Head Coach says:
    08/20/2011 at 8:29 PM
    
    Keep ur head up champ my 1st Fran was 12minutes at 85lbs:)
    Reply
Head Coach says:
08/20/2011 at 8:27 PM

Great job Krod and Jess. Tammy said you both did really well at the cert today. I’m very proud of you guys:)
Reply
- coachcanadan says:
  08/20/2011 at 10:44 PM
  
  Super proud, guys. Kill it tomorrow!
  Reply