Rob, Nikki, Ally and Mick – 280lbs of dogsled in the rain.

Congrats last week on getting so many of the Girls done. After the Whole 30 event we shall revisit them again to measure differences.

A number of you might be getting emails from the gym saying “We Miss You” and yet you come in 3 times a week. Please take a moment to sign in at the front computer 😀

We have several printed copies of the Whole 9 guide still available let us know if you would like a copy ($10). We changed the link for the digital copy, check your emails for the link and password.

Today’s Workout:

Warmup: 10 Minutes Handstand and Handstand Walk Practice

then:

Deadlift 5-5-5-5-5

WOD:

Front Squat 1-10-1-20-1-30 reps

This is not for time. This means you go HEAVY on the “1”. Then you select a weight that you will complete on the 10-20-30. You are to challenge yourself. If you finish without a sweat, your weight was too low!!!! Challenge your comfort zone. I’d rather see you fail than finish this quick. Rest between sets. There is no time limit.