W.O.D Thursday September 8th

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.

http://www.facebook.com/JourneyOfFreedom

http://www.altus.af.mil/news/story.asp?id=123268981

http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\

warm up # 2

1. Deadlift: 5-5-3-3-1

2. Max calorie row in 1 minute

max reps of Deadlift @ 75% of 1 rep max in one minute

rest 60 seconds

repeat for five rounds.

score is calories plus reps of Deadlift.