Come Back To The Party!


I know it hurts but you need to get back Traci

WOD 8/3/11

Overhead Squat 5-5-5-5-5

Work up to a heavy set and complete 5 sets of 5 at the same heavy weight

AMRAP in 7 minutes:

7 Wall Ball (20/14)

7 Kettlebell Swings (53/35)

800m Run Time Trial

This is an all out max effort, as fast as you can. We have an 800m marked on the sidewalk; just keep going past the railroad tracks. If you’re not comfortable running that far from the gym you can run two 400m laps.

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  • Miguel

    That’s my girl Traci! Miss you.

  • Sabrina

    Come on girl! We all miss you!!!!! See you for tomorrows wod………………

  • fara

    Headed to the patty now…..cant wait after a 5day break. Lets party! 😉

  • Jason

    Cmon back girl. You are missed.

  • T-Bird

    I miss you guys too! Be back soon!

  • Dena

    Had a great workout today,just Neal and I. Thanks for the encouragement Neal. Oh and I see my feet made it in the picture.

  • Clint

    2:47 on the run / 7 rounds RX. That 20# ball got heavy quick! Thanks for the tips on the OHS Clayton.

  • Nedab

    2:28 run, 115 OHS, 6 rds 25# wb 70# kb

  • Shannon D.

    Subbed pushups for wb. 45# kb
    6 rds + 10 pushups

  • Sheree

    Shannon! 45# KB?!?! WOW!

  • Sean

    7 rounds RX, def a lung workout.
    2:45 on the run, 135# OHS

  • Shannon D.

    Yep Sheree. Movin on up!

  • JJ

    2:30 on the run. happy to get 10 sec PR on what seems like a longer course. but not happy to have 3rd best time. nice NEDAB

    also always good running with neal. one of these days i will beat you!

  • JJ

    did a different wod due to my back. amrap in 7 5 pushups 10 situps 15 Du’s

    7 rds

  • Neal

    185 on the OHS. 6 Rounds and 2 swings on the metcon.

    2:25 on the run

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