Brandon’s Birthday WOD:

We are gonna make it a tradition on everyone’s birthday that we create a WOD just for you. The cirteria are:

1. Your favorite exercise or type(i.e bodyweight or squat)
2. Your least favorite
3. What you need the most work on

So in honor of Brandon’s birthday I wrote this WOD for him. He will be joining the 5:15am class to do this one with you all!

For Time:

• Run 800 Meters

then 21-15-9  of (95#/ 65#)

• Hang clean
• Pull-ups

Finish with 800 meters

Results:

• Russ: 22:45 (75#)
• Jake: 15:47 as Rx’d
• Aaron: 16:13 as Rx’d
• Shannon: 15:50 (85#)
• Brandon: 13:20 (135#)
• Rick 18:13 (with suspine Row)
• Athena: 17:55 (25#/4 bands +)
• Jay: 20:37 (665#/3 bands)
• Dan: 20:57 (65#/4 bands +)
• Court: 16:43 (55#) 
• Karmen: 28:15 (11 reps with 65#, then rest with 55#, time inculdes time to change weight)
• Susan: 21:35 as Rx’d

Thank you so much to all those who participated in today’s WOD, and thank you for all the happy birthday wishes.  All of you made this day very special and I wish I could express how luck I feel having you all in my life.   In addition, thanks to Courtney who put this WOD together, it was a great challenge and that’s what it’s all about.  Thanks again and keep up the hard work everyone the week is almost half way over.