Happy Birthday to Ian today!
Congratulations to everyone for finishing up the nutrition challenge! Please send in your stats!
Congratulations to our very own (First Team All Star) Murphie Chappell and her team Carolina Phoenix for winning the IWFL Championship this past weekend!
WOD 08 05 13
A1. BS (1×6@ 70%, 1×6@80%, 1×3@90%, 1×2@95%)
A2. Strict Pullup (4 sets for max total reps). +Wt if you hit >30 total last week.
B. 3 Rounds for max reps [Rest in brackets]:
30 sec ME Row for distance [R:30]
30 sec ME OT-Box Burpees (24″/20″) (full ext. not required on box), [R:30]
30 sec KTE [R:30]
30 sec ME Slamballs (30/20), [R:30]
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