Tuesday 09.16.14

Gary, Bearded Coach, and Ashley having a little selfie fun. (That doesn't sound right.)

LADIES NITE IS THIS FRIDAY!

8 PM at Wine Nutz in Downtown Muscatine.

Let your hair down, WODsters!

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Today = 16 perfect pushups

WOD

7 rounds

Run 200 m

3 unbroken DL AHAP

5 total rope climbs

*16 min cap

--Rest--

Dip pyramid to 6 (weighted or muscle up practice if possible)

Multiply sit-ups by 3