GT CLASS “BOOMSAUCE 4 SALE” 2/4


Attendance:
Johann
Christine
Colleen
Monica
Mike
Michael
Charlie
Alice
 
It’s 40degrees, sun is out, nice quiet breeze and my voice is screaming out movements and time.  Today my assassins took on my RAW SPARTAN TRAINING Metcon.  The RST was very progressive and put together to build up for the next section.  I am happy to see the group working together as one and really pushing through the WOD.  Happy to see the groups are mixed now and classes are getting bigger.  My assassins get stronger by the day.  Today was Alice Bucket Challenge – and she hardly broke a sweat! This was Christine’s second WOD literally 1hr apart.  She is a monster.  The Sweat Quartet did amazing making everyone laugh and they all spread their sweat all over my lawn.  Great work to Colleen and Monica for keeping the pace up high!
See how they killed it and spread boomsauce all over the mainsite.
 
evolve in 3,2,1….GET TOUGH
W/U:
Run* 5min
(25) dynamic Jacksrest
METCON:
Tab35x8x4rds
KBS (sub DB or MB)
Floor Knee Tucks
OH HOLD LUNGE (sub OH HOLD)
Dragon Crawls (sub C2F)rest

TAB45min x 12sec x 6RDS
3 KIP AIR SQ  -> 2 UNDERS
Burpees

rest

ABSALUT – REDUX
Bent Knee Crunch
Plank
Leg Lift
Spidermans

 
 
 
 
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About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 02/04/2012, in GT - ASSASSINS. Bookmark the permalink. Leave a comment.

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