WOD - FRIDAY, AUGUST 3RD 2012

* STEVE SAID CLASS WENT GREAT TODAY.  HERE WERE SOME OF MY FAVORITE QUOTES OF HIS TODAY.
#1 - "GOD BLESS THOSE PEOPLE AT 6AM THEY ARE NUTS!"
#2 - "I DON'T GET TO SEE EVERYONE WORKOUT EVERYDAY, TO SEE THE DIFFERENCE IN WEIGHT BEING MOVED, AND TECHNIQUE IS JUST UNREAL.

** MOL AND I ARE SO GLAD TO HEAR COMMENTS LIKE THIS.

*** GUYS PLEASE GO ON AND VOTE FOR US FOR BEST GYM IN LONG BEACH!
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BEST GYM NOMINATION


WARM-UP
400M RUN
PARTNER LEG RAISES 2X15
1:30  MIN PLANK HOLD (ATHLETE DROPS CLASS OWES 800M RUN)
20 DEAD-LIFTS
DYNAMIC STRETCHES


STRENGTH
3-3-3-3-3 - DEAD-LIFTS

WOD
"RYAN"
5 ROUNDS
7 MUSCLE-UPS (SUB 20 RING ROWS AND 20 CLAPPING PUSHUPS)
21 BURPEES

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

RESULTS FROM 8/2/12