Welcome Back!

For veterans:  It's good to get back in the swing of things!  And for newbies:  You guys are a fun group, and so far we're really impressed with your capacity for good athletic movement.

Today's session involved the usual barbell strength training (click here for further review of the basics).  We're going back to higher reps for a few weeks to rebuild and reinforce: 3x8's

Lastly, we set a conditioning benchmark by completing a WOD that we'll revisit in a month or so to check progress:

For time . . .

• run 400m (on treadmill @ 1.0 incline)
• 15-12-9 squats, pushups, ring rows
• run 400m