Wednesday April 4,2012 Wod:

Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees

Let trailing knee gently kiss the ground on each lunge.

WOD Demo at R.A.W. Training - video [wmv] [mov] [ [HD mov]

[youtube http://www.youtube.com/watch?v=H4nWPeyDfNM&w=420&h=315]

Starting April 9th, we will be starting the WENDLER 5/3/1 strength program. Make sure you plan on getting in the box and start this max progression for your foundational lifts and getting a 1 rep max in 3 weeks. If you miss a day try and make it up.

Also, the box is growing! GREAT! that means people are getting a clue and starting to make decisions to get fit! Please continue to invite your friends for a WOD or 2. This journey is always better when you can do it together!

Shirts are ordered and will be coming in the next couple of weeks! They will probably be in the $15-$20 range depending on final costs (not trying to make money on these, just trying to get some to our members and fans)

April 13th is the body fat test! time slot sign up sheet is in the box next to the white board. MAKE SURE YOU GET YOUR TIME. FIRST COME FIRST SERVE.

I think that's it.