Friday - 09.14.12 (Night Session)

(1) If you have been doing the two-a-day workouts this week, take some time to do some
     foam roller work and work on your range of motion.  Next week we will be incorporating
     snatches and overhead squats/lunges so it's important you have good flexibility.


(2) If you have only been doing one-a-days, or your just more nuts then everyone else, here's
     the WOD.

     "Manion"
     7 Rounds
     Run 400m
     29x 135 lbs. Back Squat @135


For those of you like me who are dealing with some knee pain, they have finally found the reason!