Sorry for the late posts this week.  I have been working 9am to 9pm and haven't had much time to update.  

Thursdays WOD.   It was a brutal AMRAP 12 minutes with 10 Wall balls/10 Box Jumps/10 Knees to elbows.   Ian posted the top rounds with 7.  It was a huge change going to the 20# and the 14# ball and knees to elbows without putting your feet down.  

Friday...   Congratulations to Police for getting 2.25 pounds taken off and for Fire taking off 1 pound for bringing guests.  We had an awesome turnout with 12 guests trying the foundation class and the dreaded 5 minute wall ball test.  workout for today:

50 Ring Dips/Run 300 or Row 400/ 50 Parallette Push up/ Run 300 or Row 400/  50 Push press 75#/45#/  Run 300 or Row 400
Awesome job across the board!

Top times came from David S, Mike S, and Wayne D!