Saturday – 8.4.12 – Partner Up…Rule #5….

Be early:

Early = On Time

On Time probably = Late

Late = Pissed off Class and Coaches

Give yourself enough time to change, and warm-up before class starts.  Those of you with smaller bladders  may also want to reserve some time for a bathroom trip.  Most likely that means showing up at least 10 minutes prior to class.  We absolutely understand that shit happens….as long as shit doesn’t happen routinely were all good and your fellow MCFer’s thank you.

On Ramp:

We are meeting at 8am today!

Amazon Local:

See you all at 11am






Team WOD

In teams of 2:

12 min AMRAP

2 Wall Walk

6 Deadlift (225/155)

10 Ring Row

Calorie Row

***Partner one starts calorie row while partner 2 completes 1 round.  After each completed triplet the partners switch stations.  Score for the WOD is total reps completed plus calories rowed***




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