September 11, 2007
September 19, 2007

With the Fight Gone Bad fundraiser looming, todays workout was another metabolic meltdown. The focus was on keeping good alignment under pressure. Specifically, we wanted to make sure that the Sumo Deadlift High Pull was generated from the hips, with good straight posture, and followed the correct movement sequence. That means that the legs must fully extend, then the shrug, then the arms pull last. Lowering the weight follows the reverse sequence, arms extending fully before the legs rebend.

Todays WOD was teams of three, working for six minute intervals.
The goal was to complete as many full circuits as possible of:

15 DB Thrusters
15 Burpees

Weights were selected to correlate with FGB and its scaled versions.

Steve, Paul and Monica were the champs, and later demonstated their athleticism by winning the Lunge/Crabwalk/Broadjump/Bearcrawl relay on the basketball courts.



  1. Moondog Mai says:

    killer workout today…so much so that I don’t even remember striking that pose in the picture…thanks Tom & Jen! Oh and thanks Fred for the lift to class!