Thursday, October 18th, 2012

Announcements: The November session of OnRamp will begin on Monday, the 5th. More information is at the front desk. Tell your friends and relatives to come on in and get started!

Tomorrow we'll be posting a WOD Demo video of Friday's WOD called "Justin's Mutation", so gather the kids, pop some organic popcorn and soak it all in.

WOD: "Deadwood" (a 307 creation)

5 Sumo Deadlifts (225/155)

100 M Row

5 Lap Run

5 Sumo Deadlifts

200 M Row

4 Lap Run

5 Sumo Deadlifts

300 M Row

3 Lap Run

5 Sumo Deadlifts

400 M Row

2 Lap Run

5 Sumo Deadlifts

500 M Row

1 Lap Run

REC: 3x15 GHD Sit ups