Cind joined Yellie for a three round WOD this morning. Tough one!

100 ft Lunges w/26lb kettlebell
20 Box Jumps (12″ or 20″)
25 Jumping Pullups

Great job girls! Those lunges hurt!

I bought a pair of VibramFive Fingers in Philly in June. Do they freak some people out? Yes. Are they cool? Definitely!
I have small toes but they still fit pretty good. I try to wear them when I workout, but I still like to mix up what I wear among my other sneaks – Samba K’s especially.The VFF really feel like being barefoot, but your feet are protected well. You have to run on the balls of your feet, and at first you are using muscles you normally don’t, so they are sore at first. But running shoes are the real source of all those overuse injuries that runners get – plantar fasciitis, heel spurs, shin splints, iliotibial band issues, etc. When you think about it it just makes sense that running with a mid foot strike is natural, and coming down on your heel (like you do in running shoes) isn’t.  – MuscleGeek

Coach Griffy programmed a killer workout with 75 reps for 4 exercises. 25% off – get it?
You can see the results when her and Big Richie tried it out!

For time:
75 Box Jumps (18″)
75 Kettlebell swings (12kg women, 16kg men)
75 Jumping Pullups
75 Wallball (14lb women, 20lb men)
Break it up however you want!

Yelly, Buzz, and Scimmy crank out
400M row
10 Burpees
200M run
20 box jumps
200M run
20 wallball
200M run
30 squats
With Buzz finishing first! Great effort ladies!

Later, Ryan and Anthony performed their WOD at the end of their third OnRamp class.
10! (that’s a ladder starting at 10 reps then 9 reps etc..)
Deadlifts
Thrusters
57lbs.
Good job guys!