Benchmark WOD Friday – 072712

It has come to our attention that at least a handful of us are attending CountryFest at Gillette on August 25th.  So we wanted to put it out there to all our members: Who is going on August 25th and would be interested in a WCCF Tailgate?!  Some BBQing, combination drinking/WODing game and an all around good time!  Let us know!   Also, it’s not too late to sign up for the 31Heroes WOD on Sat. Aug. 4th!  You don’t necessarily have to register on their website and donate the $31 (although it would be nice) in order to participate in the WOD.  We need to finalize partners for the WOD this weekend.

Mobility
T-Spine, Overhead Position – check the vid below


Courtesy of MWod.

WOD
“Nancy”check the vid below
5 Rounds for Time:
400 meter Run
15 Overhead Squats (95/65)