Ashley stayed after the WOD to play and earn a spot on the board-Nice work Ashley!





Wednesday

WOD

7 Rounds For Time

10 Sumo Deadlift High Pull 95/65
10 Ring Dips



Thanks for letting us know about this upcoming race Ben!

Speaking of which, if anyone wants to add some endurance work to their day...

Choose one of the following
Bike: 8 x 1/2 mi all out sprints w/ 2 min. recoveries....
Run: 10 x 100m all out sprints with 90 sec. recoveries… .
C2: 10 x 125m all out sprints w/ 1 min. recoveries...