Wednesday 11.09.11

WCFM's own pinup, Junior.

It's hump day! We hope as you're looking toward the weekend, you're including WCFM in your plans either here at the box, at our housewarming on Saturday evening, or at the Wildcat 50K on Sunday morning. See the "Calendar" page for details on all of these events.

We had a solid run on the 2-minute squat record. Amber pounded out 121 squats in 2 minutes - AFTER completing Tuesday's Fran and 7 minute AMRAP combo WOD. She and we know that the current record is going DOWN once she has fresh legs.

Today we're practicing our spider monkey skills once more on the rope. Wear long pants or knee socks to avoid rope burn!

WOD

20 minute AMRAP of:

Alley run or 250 m row

1 rope ascent or 6 alligator pushups

7 ring dips