Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups


For time, reps 5-4-3-2-1 of:

Deadlifts (255 lb./165 lb.)
Ring or Bar Muscle ups
Chest to Bar Pull-ups

Rest 5 minutes, then complete 5 rounds of:

3 Handstand push ups
5 Burpee pull ups

Post time to comments.


Absolutely mindblowing video shot from the Space Shuttle during launch, iO9

Drop whatever you’re doing and watch this. NASA has released videos shot from onboard the Space Shuttle’s Solid Rocket Boosters in the past, but you’ve never seen one prepared as masterfully as this.

For one thing, the footage was shot in high definition, so the image is exceptionally clear. But what puts this video head and shoulders above most other rocketcams is the sound. The audio has been remastered by the folks over at Skywalker Sound (yes, that Skywalker Sound), and the final product is nothing short of incredible.

Try to let what you’re witnessing sink in. See those numbers flying past in the upper right hand corner? That’s the Shuttle’s airspeed. See that gleam of light against the inky backdrop of space at 2:08 and 3:11? That’s the Shuttle continuing on its flight path into low Earth orbit. Hear the eerie rattling, haunting moans, and weird dinosaur noises? That’s what it sounds like to be a Solid Rocket Booster, falling to Earth from an altitude of 150,000 feet.

Friday WOD, August 9, 2013

2 thoughts on “Friday WOD, August 9, 2013

  • August 9, 2013 at 9:51 am

    12:30 – I got distracted and couldn’t remember if it was 12:30 or 13:30, so I did the second part again to gauge the duration. Going with 12:30.

  • August 9, 2013 at 8:44 pm

    Positives and negatives today. That is the heaviest I have dead lifted in two years during a WOD. Struggled with the MUs.

    First part 7:39 rx
    Total time 19:02 Rx (including the 5 minute rest)

Comments are closed.