Wednesday, May 3, 2017

5 Year Anniversary!

WOD
5 RFT
5 Thrusters (135/95)
3 Ring Muscle Ups*
12 Alt DB Step Ups (24/20 on the box, 35/20 on the DB's)

*Scaling options: 3 bar muscle ups, or 9 chest to bar, or 12 pull ups/ring rows)

Post WOD
100 band pull aparts

Tip of the Day
What a great day! We have come so far in the past five years and there is no way we could be the Ferrum Family without you!  You have helped us grow and given us so much motivation to be better everyday.  Like my post from Sweat Fest, the words "thank you" are not nearly enough.  Five years is a huge benchmark for all of us and we are so pumped to celebrate this year with you all!  #ferrumstrong #ferrumfamily