WOW!!!

“If a thing is worth doing, it is worth doing well. If it is worth having, it is worth waiting for. If it is worth attaining, it is worth fighting for. If it is worth experiencing, it is worth putting aside time for.”  - Jack London

Mustard Seed Ranch

WOW!  This was a great weekend!  Rich Froning's fund raiser was a blast...and our coaches (Mike, Chris and Nick) did great!  I'm glad we had so many members to make the drive to Cookeville to support them.  They also had the chance to see quite a few elite athletes throw around a lot of weight...and maybe...just maybe get re-energized to hit the gym and work on their fitness just a little harder.

Tomorrows WOD:

A) 5-3-1 Back Squats
     5 @ 50% 1rm, 3@ 60% 1rm, 1 @ 70% 1rm
     5 @ 60% 1rm, 3@ 70% 1rm, 1 @ 80% 1rm
     5 @ 70% 1rm, 3 @ 80% 1rm, 1 @ 90% 1rm
    (you can work up to a new 1 rm max after all lifts if time permits)
    (new athletes, work up to a 1rm)
B) AMRAP in 3 rounds @ 3 minutes per round with 1 min rest between rounds of:
     6 HSPU
     9 KB's (70/53)
     (you must total 7 rounds to claim RX)
     (Example: 2+6, 2+6, 2+6 = 7+ 3 RX)


Fridays WOD:

Saturdays WOD: