If there was any doubt yesterday which muscles we were working, you surely all realize it this morning. Maybe that's why they call those "Good mornings"....because when you go to get out of bed the next day it's like, WHOA! Good MORNING hamstrings!

After our strength work of dead hang chin-ups and good mornings, we did this little WOD:

3 rounds:
15 burpees
30 kettlebell swings

It's never the super complicated workouts that end up being hard. It's little short guys like this that sneak up on you and poke you in the eye when you're not looking.

George, I'm proud of you. After being at the Fort for just over a year,  you are finally coming out of your shell. Don't get me wrong, you're still VERY quiet. Last night was the first time I heard you celebrating your victory. "I totally beat Garth this morning!"

Know who's REALLY good at dead hang chin-ups? (besides Drew) Bank of America Ryan. During the 7PM class I overheard Zach ask him if he ever went to prison because his chin-ups were THAT good.

We have had a few competitor spots open up for WOTW this Sunday. If you're interested in competing we now have 2 mens and 2 ladies spots open. Register today! In case you needed a little extra incentive to participate, I'll dangle the carrot....1st place will receive $100 in Life asrx gift certificates, $25 2Pood gift certificate, $35 progenex, Lululemon water bottle and yoga mat, and FREE MEAT from the meat goat!