Catch Up Time!!!

That was one of the hardest weeks we've had in awhile!  We did benchmark W.O.D. "Angie" last Tuesday and it just about wrecked us all...lol  Really though, it took some of us a few days to recover from this one.  We had a nice squat and sprint workout on Wednesday with another benchmark WOD "Annie" on Thursday. There was no rest for the weary with "Kelly" on Friday.  Needless to say, it was a physically taxing week.

Lately, it has been getting extremely competitive @ WVCF, and its just adding to all the fun.  Times are
getting faster and the gap between finishers are getting narrower.  Keep it up guys and gals and check the leaderboard for all the recent WODs.

Here are a couple of the Wods from last week.
Tuesday:                     Wednesday:                        
"Angie"                        Back Squat  5,5,3,3,3
100 Pull Ups               Take 50% of last rep and
100 Push Ups             do 5 rounds of:
100 Sit Ups                12 back squats and a
100 Squats                 200 m shuttle run @ 50m
                                   increments.

Thursday:                 Friday:
"Annie"                    "Kelly"
50-40-30-20-10     400m run
Double Unders        30 box jumps  24"
Sit Ups                    30 wll balls 20#

Saturday:
OPEN GYM