Happy Birthday Deidrie

 

 

Buy In
Row/Run 400M
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
----------------------
Partner WOD
10 Rounds (total between partners)
10 Kettlebells
10 Box Jumps
10 Wallballs
10 Pull Ups
Run 200M
Partners can't work at the same time and must touch partner for partner to do next station. Example, partner A does Kettlebells then touches partner B who does Box jumps. Then partner B touches partner A who then does Wallballs. Partner B should be the one starting Kettlebells on round 2. It will be a total of 10 rounds as partners(5 rounds each person).
-----------------------
Cash Out
Hamstring Flossing
LAX ball T-Spine mobility w/ 45# plate on chest as partners
-----------------------------------------------------
CONGRATULATIONS WHITNEY ON YOUR MARATHON!!! WE ARE SOOOOO PROUD OF YOU!!!!
------------------------------------------------------
For those of you who are new we pay our dues at the beginning of every month. If you could get your dues in that would be great.
____________________________________
Don't forget October 25th we have our Halloween WOD and party. Dress up! There will be kid games, hopefully a bonfire, a wod, and it will be a stew and brew. Everyone bring your famous stew, soup, chili, etc...and what ever beverage you and your children like to drink. I will probably be making my gumbo. Feel free to bring bread rolls or appetizers, or chips and salsa. We all are eating machines and all food is welcome. We will have plug ins for your crock pot.
--------------------------------------------------