Strength
Jerk - 15 minutes to work up to a heavy single

5 burpees

5 C2B pull-ups

3 handstand push-ups
6 ring dips

9 toes to bar

Oh....my aching....EVERYTHING. Anyone else feeling like there isn't enough Ibuprofen in the world for all your aches and pains? After doing that amazing team workout on Monday, Annie on Tuesday, and heavy deadlifts on Wednesday you're probably feeling pretty well rounded out. If you're part of the legion of walking wounded, make sure you still get your body to the Fort. Come 15 minutes early and spend some time getting to know the foam roller. It will be your new best friend!

Speaking of Annie, I have to give Tiffany props on this WOD. Not only did she set a new Fort record for the ladies with a BLAZING fast time of 5:25, she alllllmost beat the top spot on our men's record board! ATTA GIRL! Tranimal also gets a shot out on this one. He did this workout TWICE in about 15 hours because he wasn't sure he counted right the first time. He CRUSHED this WOD both times, and ended up with a time of 4:30. Um....300 anchored sit-ups in 15 hours? Josh, don't sneeze. (Just sayin')

There are a lot of people who can't make the WLCW kickoff meeting Friday night. Well, don't fret. There is an online live WebCall that you can attend instead. Here's the info:

This Thursday, September 6th
5:45 - 6:30PM