Workout of the Day (WOD)

Wednesday 9/13/17

Life is an adventure so go outside and play.

Dan and Geoff decided to try some cyclocross this past weekend.  Here is the update Dan sent to me:

What up!
Last week I talked Geoff into racing some cyclocross this season with me. 

It’s something that I’ve wanted to do for a while, one of the other 2-wheel sports where you can get nice and dirty, so we decided to get on the pain train together.

Yesterday was the MFG cyclocross race #1 @ Lake Sammamish… and we both did much better than we expected, check it out.

I was able to nail the hole-shot and hold off the field for about 1/2 lap, at the first sand section I got passed on the run. Gotta work on that I guess.

Geoff passed me on about lap 3 and ended up a couple seconds in front of me by lap 5 and the finish line.
Dan P.

Geoff wound up taking 2nd and Dan 4th.  Impressive showing guys!!!!


Deadlift (Mx 185/135, Rx 225/155)
KB Lunges (55/35)
C2B Pull-Ups

Post WOD Strength Accessory Work:
3 Rounds not for time
Banded face pulls 15-20 reps Squeeze hard at the point of contraction, slow negative
Dumbell Hammer Curls 8-10 reps per arm