Saturday, March 9, 2013

030913 WOD

A. Group warmup

B. Metcon

In 3:30

Run 400 meters

10 Russian kettlebell swings (53/35)

10 wall balls (20/14)

ME weighted sit-ups (35/25)

Complete four rounds, resting 1:30 between each. Score is sit-ups.

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SNATCH YOU VERY MUCH!

We’re coming off an adrenaline high from watching many of you hit PRs you never thought possible during the open workout today. From 6 a.m. to 8 p.m. Friday, the box was banging. Cheering, bars slamming, yelling . . . it was a day of excitement for us coaches, as we got to witness an all-out effort by everyone who showed up. Sure, tons of snatches and burpees looked intimidating. But judging from the endorphins at the end of the 17 minutes of horror, everyone was stoked to get through the brutal WOD. Be proud of all you gave today. We only see glimpses into Zack’s crazy drywalling job, Mitch’s construction work, Helena and Russ’ expecting another cute baby, Chris’ two jobs, Leimomi’s two kids, Andrea’s busy vacation rental calls . . . the list of responsibilities that you juggle go on and on. So it’s even more impressive that each of you arrived, gave all you had, and walked away stronger for tackling and conquering the challenge. We’re proud of you, CFUM!