July 30th, 2014


Ed’s special cheering squad during “Kelly” at our Intramural comp on Fri. This was Ed’s first CF Comp and he won first place in the Men’s scaled divison. Congrats Ed!!

Today’s WOD

With a partner x 3 rds for max reps

30 sec bench press @ 135/95, 30 sec rest, then your partner goes, back and forth like that for 3 sets each


1 k run with a med ball


3 min AMRAP – wall balls

Trainer’s Tips: do as many reps as possible per set on bench press, you’ll be going every 2 min.  Run will be awkward, but so good. Wall ball test

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