102511 WOD and schedule for the week of 102411

Sorry for the late post guys! I want to start by congratulating Mike Bednarz, Pat Leonard, Jeff Douchette, Jason Combs, and his buddies for kicking ass at Tough Mudder Virginia 2011. These guys finished in under 4 hours which is awesome! I'm really proud of their determination and hard work building up to this Mudder!

Second, I'd like to thank everyone for their understanding and leniance with the schedule while I travelled. It's a true testiment to the family that we have going on at the box.

Here's the Metcon for the day...

Tabata (8 rounds of 20 work: 10 rest) of each of the following:

Walking Lunges
Kettlebell 55/35#
Overhead Squats with a Dowel

then...

Run 1 mile

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP		GROUP
7:00
8:00
9:00	GROUP	GROUP		GROUP	GROUP
10:00	ONE	ONE		ONE	ONE	BARBELL
11:00	ONE	ONE		ONE	ONE	BARBELL
NOON	GROUP	GROUP		GROUP	GROUP	GROUP	OPEN
1:00						ONE	OPEN
2:00						GROUP	OPEN
3:00	GROUP	GROUP		GROUP	GROUP	GROUP	OPEN
3:45	GROUP	GROUP	OPEN	GROUP	GROUP
4:30	GROUP	GROUP	OPEN	GROUP	GROUP
5:15	GROUP	GROUP	OPEN	GROUP	GROUP
6:00	GROUP	GROUP	OPEN	GROUP	GROUP