Workout of the Day (WOD)

Monday 7/7/14

I hope you had a good 4th of July weekend, now it's time to get back into your routine.  Hit the gym hard, have fun and eat clean.

Congratulations to our newly engaged couple, Coach DK & Emily!!!! 

Shoulder Press week 1 (increase your previous numbers by 5 pounds)
1st Work set 5 reps @ 58% your 1RM
2nd Work set 5 reps @ 67% your 1RM
3rd Work set max reps @ 76% your 1RM

5 Rounds
400m Run
20 KB Swings (55/35)
10 Ring Dips

I tried and tried and tried to convince DK to propose to Emily in the gym.  He kept telling me "Emily wouldn't find it sweet and romantic".......................SERIOUSLY BRO.......SERIOUSLY.....SHE WOULD HAVE LOVED IT.   50 years from now she would have still been bringing up how proposed to her in the gym, you missed out big time :-)