Tuesday, Oct. 28, 2014

Calm before the storm. Photo by Anders.

102814 WOD

A. 5:00 with teams of five:

Rower: ME for distance

Others: Plank any style

Switch at minute mark; do 5 burpees every time you drop plank before partner switch

B. Clean drill

8:00 EMOM

2 x clean high pulls + 1 power clean

C. EMOM 15:00

Minute 1: 5 alternating lunges with right arm kettlebell locked out overhead + 5 alternating lunges with left arm kettlebell locked out overhead (53/35)

Minute 2: 10 box jump-overs (24/20)

Minute 3: 15 toes-to-bar

>>On-Ramp

EMOM 15:00

Minute 1: 10 alternating lunges

Minute 2: 10 box jumps / step-ups

Minute 3: 15 sit-ups / v-ups / tucks

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HAPPY BIRTHDAY, MATT!

Matt told us once, “Being nice to people is just the right thing to do.” Kindness. He made it sound so simple. And in the context of what we were discussing, it sure didn’t seem easy. With Matt, we quickly realized how rare it is to find someone with his physical strength (his deadlift, squat and snatch numbers are among the highest in the gym) — who also possesses such depth of character. And it makes him seem stronger — not weaker — that he approaches people to say hello and goodbye, helps everyone feel welcome and encourages anyone in a 10-foot radius. We’re grateful to have Matt, a firefighter and a member of the US Air Force Reserve, set a solid example for true health: Fitness of body, mind and perspective. Thank you for working so hard in all areas of your life, Matt! We are better people because of you. Lots of great times ahead — now look at this new year and, “Get it gurl!”