WOD 12-07-2016

Warm up: 800m run, 25 pvc good mornings, 25 pvc deadlifts
Str/Skill: deadlift
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
10 deadlifts 185/115
400m run
5 rds for time
Cool down: Childs pose to cobra, stretch and roll

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WOD 12-06-16

Warm up: 5 minutes jump rope, 25 push ups
Str/Skill: bench press
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
50 ring push ups, 40 pull ups, 30 burpees, 40 pull ups, 50 ring push ups
Cool down: stretch shoulders!! and roll

11-25-16 Black Friday WOD

W.O.D.
100 Squats
90 Sit-ups
80 Double-unders
70 Push-ups(deloaded)
60 DB Lunges 35/25
50 KB Swings 53/35
40 KB SDHP 53/35
30 Wallballs 20/15
20 Burpee
10 Deadlifts 245/175

Thanksgiving Proclamation

Issued by President George Washington, at the request of Congress, on October 3, 1789
By the President of the United States of America, a Proclamation.

….Whereas both Houses of Congress have, by their joint committee, requested me “to recommend to the people of the United States a day of public thanksgiving and prayer, to be observed by acknowledging with grateful hearts the many and signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness:”….

Go. Washington