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3 April 2013; “VADER”


3 April 2013; “VADER”


Warm-up: Jog to West Alabama and back, 30 Airsquats

Timed: 25 Burpees/Row 2000m/25 Burpees for time

Strength WOD “Vader”: 20 minute cap….99 Thrusters (155/105) for time, 1 minute on/1 minute off…

Look menfolk, here’s the honest deal, why is it 155 you ask?, only Nick, Lee, Ben, Mark, Greg,Joe, Jordan and Jeff should be doing it at 155 or have that capability in a reasonable time period but if I put it at 135, you guys scale to 115 or 105, so man up, make it hard, don’t be afraid to fail DNF and take it at 135 or even duh duh dah 155…the ball is in your court…

Cool Down: 50 Abmat Sit-ups, 2 minute plank, 50 Abmat Sit-ups