Last Chance – Holiday WOD and BBQ


Last Chance – Holiday WOD and BBQ

Please let me know by Wednesday if you plan on attending the holiday WOD at 11 AM on Saturday. I need a headcount so I can order some BBQ!

By request, here's my muscle-up video. Tanner also got his first muscle-up last night!

Workout of the Day

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

16 Responses

  1. Charlie and Susan Clendening

    Congrats Wendy on the muscle up and you did make it look easy and thank you, thank you for working with Tanner, he was so excited about getting his muscle up last night. We are also looking forward to Saturday and seeing everyone. Diane and Brian we missed you, were you running this morning?

  2. Diane Blais

    I love the video and the look on your face when you let go. Way to go Wendy and Tanner!! Now I know it can be done. So I have to work on that and the pistol..
    I got a call this morning at 3:45, my daughter-in law thought she was in labor, false alarm. How was the wod? I will be there tomorrow.

  3. The WOD was good. It was weird…you definitely had to focus on what distinguishes a hip/back ext. from a hip ext. from a back ext. Of course, the knees to elbows were the hard part!

  4. Diane Blais

    Yea, I am kinda confused about all the different extention exercises, and you know my least favorite is the knees to elbows. You will have to show me what I missed.

  5. Debbie D

    I keep forgetting to mention that I’m having my annual holiday cookie party on Sunday from 3-6pm. For anyone who truly appreciates a cheat day and cookies, let me know if you are interested in the details.
    I’m sure there are a few paleo recipes out there that would shock and awe my friends and co-workers 🙂

  6. Ed

    Wendy, You are definitely going to NATIONALS, congratulations. KEEP UP THE AWESOME WORK AND WOD OF THE DAYS. All the Best, Ed

  7. Rachel

    seriously Wendy, you make everything look easy..ha…that was like textbook muscle up…me and scott are coming saturday…not sure what we’re bringing…maybe some chips and salsa from ay jalisco? oh and i’ll bring my dues tomorrow..i forgot today was the 8th 🙂

  8. Charlie & Susan Clendening

    I am at work and getting hungry, I will bring home made non-paleo banana bread. May be we should not blog what we are bringing it may determine the WOD!

  9. Diane Blais

    Bring it, Wendy says that Sunday is THE rest day for all. We will work out hard and eat just as much. Fun Day!!

  10. Tara

    I think I’m going to try and make it Wendy but I can’t promise anything. If I do, I won’t be eating so don’t add me into your count. I am volunteering in the afternoon but should be able to stop by for a little bit before hand.