Wednesday 04.09.14

I know, 2 pix in a row, but DAMN. LOOK AT THAT SQUAT!!

Looking for peeps interested in a local (Quad Cities) team competition.  
Details here! 
Please sign up on the front bulletin board so we can get teams lined up.
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Also looking for peeps interested in Wednesday night sand volleyball at Weed Park this summer (May-August). Please sign up on the front bulletin board.

Today, you choose the WOD after you sprint. As always, we advise you to chase your weakness. Are you sucky at pistols? Then Mary is your girl today, and you're hammering that weakness with quality reps. Perhaps pushups are your demon. Then Cindy is your beeatch today. As with all bodyweight movements, it's ALL ABOUT RANGE OF MOTION. Squats are ass to grass. Handstand pushups (HSPUs) are head to mat. Pushups are chest and chin to the ground. Pullups are chin over the bar. EVERY. SINGLE. REP. Just pretend this is CF Games Open WOD 14.6. Listen to the strict judge on your shoulder and no rep yourself instead of bro-repping yourself. Quality reps, peeps. Each and every WOD. Master the basics and you can rule the world!

WOD 

Tabata sprints

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YOUR CHOICE
"Cindy"
20 min AMRAP
5 pullups
10 pushups
15 air squats

"Mary"
20 min AMRAP:
5 HSPUs
10 pistols
15 pullups