WOD Wed 8/17/16

1. Great NEWS!!! Sande came home today! Sorry i don't have more details, but this is really good news.

2. Congrats to Shaunae Miller on winning Gold in the Women's 400m dash. She's not American but that effort needs to be acknowledged. If you have not seen it, it's worth looking at.

3. You guys killed the long Row/Run/Row WOD today.  Thanks for coming and braving the HEAT!! Back to the BARBELL tomorrow.  

A. Clean
5@75%
3@85%
1@95%
3@90%
5@85%

B. 10-8-6-4-2
Power Cleans (135/95)
20-16-12-8-4
Front Rack Lunge