WOD 120410 " Michael"

Packed house in the strength class keep showing up,
keep getting stronger

WOD
Michael
3RFT
800 M Run
30 Sit-ups
30 Back Extensions

WoD 110826 " Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,
who was killed in Afghanistan June 28 2005.

Michael
3RFT
Run 800 m
50 back extensions ( sub Super-mans )
50 sit-ups


if this is your first time doing a hero WoD at the gym you are in for a treat. There is a 30 Minute time cap and while this is one that you ought to be able to finish within that time range come prepared to push it to the limit.

Good Job with In the Olympic lifting class last night guys. every one who showed up did a spectacular job. if you are consistent in the class you can expect some big improvements to your Clean and Jerk as well as the Snatch.