IT'S FRIDAY AND TAKEN 2 IS OUT ON BLURAY!!!

New jump ropes are in at the gym. If you ordered one see me over the next few days to get one. The price is regularly $30 but you can have one yours for $15. There are a few extras so if you want one you can have one at that price for the next week, while supplies last. There are a limited number in each size and beware, they hurt like 4 hells when you whip yourself. Pain is the best teacher, that's what I always say.

WOD FOR FRIDAY
Running Clock for the hour
Overhead Squat
10-7-5-3-1-1-1
Rest 90-120 seconds after each set

Then:
15 GHD Sit-Ups
Rest 30 Seconds
30 weighted lunge (45/25)
Rest 30 Seconds
15 Burpees
Rest 30 Seconds
30 Ring Row
Rest 30 Seconds
2 Sprints to gallows



Now you know the WOD
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