Friday 24rth of August

Friday's WOD 

Run, Press, Run!!

Run 

200 Meter's 

Dumb Bell Presses 21

Run 400 Meter's

Dumb Bell Presses 15

Run 600 Meters

Dumb  Bell Presses 9

Run 400 Meters 

Dumb Bell Presses 15

Run 200 Meters 

Dumb Bell Presses 21 

HOME WOD 

Sumo Squat ?

A wide squat , much wider than your regular air squat, feet well outside your hips 

ass as low as possible! 

and push your knees out

21 Sumo Squats

9 Close Grip Push Ups

15 Sumo Squats

15 Close Grip Push Ups

9 Sumo Squats

21 Close Grip Push Ups

Food for Thought 

" The thing always happens that you really believe in; and the belief in a thing makes it happen"

This is Lauren one of our fire breathers (fire breather = super awesome athlete, in cross fit terms) cranking a 110 kilo deadliftat the old box almost a year a go, well below her current PR