I can't thank everyone enough for all the help you gave me on Saturday. Likewise, for all the help so many of gave me over the past month. I'm trying to put together the nicest facility I can for you all. It's been a lot of very long hours over many consecutive days but I know it's going to be worth it when it all comes together. There's still quite a bit I have left to do this week but everything we need to WOD this week is ready.
Strength: Deadlift *
1 rep @90%, 1 rep @92.5%, 1 rep @95%
*Multiple warmup sets.
WOD: 1/2 Murph*
Run 800 Meters
50 Ring Pulls* (Instead of pullups...Put your body in as parallel of a position to the ground as you can.)
100 Push Ups
150 Air Squats
Run 800 Meters (Run to 729 Quapaw and back. I'll put a big chalk "400" in the morning.)
** Pullup rack will be shipped hopefully by this Thursday or Friday along with the rest of the new equipment. The rack/cage is "made to order."