041512 WOD SUNDAY

TRISTAN WILL BE HOLDING DOWN THE FORT AGAIN TODAY. I'LL BE UP LEARNING MORE AT THE CROSSFIT ENDURANCE CERT IN FARMINGTON. DAY 1 WAS AWESOME. GETTING TONS OF INFORMATION TO HELP YOU GUYS OUT WITH MARATHONS, MUD RACES, RUNNING EFFICIENCY, AND NUTRITION. WELL WORTH IT!

THIS WOD IS GOING TO GRANT YOU SOME LOVE SIMILAR TO THAT I FELT YESTERDAY...

METCON:

4 ROUNDS OF:

RUN 400 M
1 MIN AMRAP BURPEES

FOR TIME AND MAX # BURPEES

*FROM THE MOMENT YOU COME IN FROM EACH 400 M RUN, TAKE NOTE OF THE TIME AND PERFORM AS MANY BURPEES AS POSSIBLE IN THAT TIME FRAME.

POST-WOD:

15 MINUTES OF MUSCLE UP WORK, PROGRESSIONS, CHEST TO BAR PULLUPS, RING DIPS, ETC.

IF YOU'RE NASTY AT MUSCLE UPS, PERFORM TABATA MUSCLE UPS.





THE 2 ABOVE PHOTOS ARE PICTURES OF FIRES THAT NEW LONDON FIRE DEPARTMENT HAS HAD IN THE LAST 4 DAYS. TWO OF OUR MEMBERS (TIM O. AND MIKE C.) WORK THERE. ACCORDING TO THE NEWSPAPER, THE MAYOR IS ACTUALLY CONSIDERING SHUTTING DOWN A FIREHOUSE AND POTENTIALLY REDUCING STAFFING IF HE DOESN'T GET AN APPROVAL ON HIS BUDGET. I'M NOT A TAXPAYER IN NL, BUT I'LL JUST GO OUT ON A LIMB AND SAY THAT'S A RECKLESSLY NEGLIGENT IDEA.