The 4 o'clock class last week. That is from left to right; Romo, Ty Mac, GC and J-Balls. 4 of the hardest motherfuckers in the lower mainland. You can tell by their gang signs (especially GC's peace sign).
Would like to congradulate everyone for their hard work these last few workouts. Really digging the vibe in the "Den" of late. Can't wait till we get even more people rolling in and we are all going after the daily WOD.
A shoot out to Austin for putting down the first rx'd Fran at the gym. He gave it his all and is was awesome to see. Banana Man and Knight Rider also put down Fran this week and both pushed throught till the end. Keep going you two and we'll get you from the kids weight up to the ladies weight in no time....LOL.
The Pie's workout for the last few days:
Sunday:
Wod:
rounds in 20 min:
250m row
21 Sumo Deadlift Highpulls at 95#
15 Pullups
6 rounds + row + 3 hight pulls
Monday:
W/U: 60m sprints with weight vest x 5 with over 2min break inbetween
WOD: Cindy
Rounds in 20 min:
5 pullups
10 pushups
15 squats
I got 21 rounds which is a PB for me (previous best was 20 rounds). Really stocked on that as it has been a while since I've got a personal best on a classic wod like Cindy.
Tuesday:
Squash in the morning
w/u 60m sprints with weighted vest x 4 followed by a building lap for time with vest. My time was 48 seconds for the lap.
WOD: Max Deadlift. 275,315,325,325,325,275,275
20 GHD situps and 30 back extensions.
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