WOD 7/17/2009

Gary on the mend from a broken foot. Welcome back to our group and it's great to see you fighting through the alternative wods! Don't worry, we will get there!

Mike.....WOW! What improvements you have made! You simply blow me away each day. I bet if I told you a year ago that you would be doing handstand push ups, pull ups and jumping on the big box.... you would have laughed at me! Now look at you! You are a true machine and your spirit and determination is amazing! Keep moving on!

Gio..... here's an ice cream picture just for you. (Sorry gang, had to throw it in for chuckles with our Chicago affiliate friends.)

It is great to watch so many of you making these HUGE improvements and accomplishing so much more than where you started! That is truly what it is all about! Making the improvements to better yourself and trying new things that will challenge you both physically and mentally. You are amazing and inspiring! Keep it up!

WOD 7/17/2009

3 Rds:

9 overhead anyway (135#/95#)

12 push ups

15 pull ups

**Overhead anyway means you can clean/press, clean/push press, clean/jerk, or snatch....just get it from the ground to a locked overhead position....safely and with good form!

Go get some and post times and weight to comments.