121109

We love hero workouts. They bring out the best in everyone. Good fuel, and great motivation.

'Ralph'
Four rounds:
250 pound Deadlift, 8 reps
16 Burpee's
15 foot rope climb, 3 ascents (*3:1 sub)
600 meter run

John- 185  26:22
Derrick- 250 mix  32:31
Russell- 185 mix  29:22
Eric- Rx  26:48
Erin- 135*  28:43
Casey- Rx  34:39
Kelli- (3) 75*  24:44
Alice Anne- 125*  30:59
Tammy- 135 mix  34:39
Allie- (3) 85*  25:55
Shannon- (3) 75*  37:15
Richard- 185  22:53
Abby- (3) 65*  28:33
Candice- 115*  36:18
Nicole- (3) 95*  37:12
Kathryn- 135  31:12
Dave- 155  29:26

Good job going as prescribed Casey, and Eric. Great workout everybody. Deadlifts all locked on, Burpee's looking good, the only problem... Too many rope climb subs. Learn that brake and hit the ropes. The sub is far worse than the exercise.

This workout is named in honor of  British Army Second Lieutenant Ralph Johnson, of South Africa, who was killed on August 1, 2006, in the Helmand province, Afghanistan.

www.mobilitywod.blogspot.com

Search the mblog for a few mobs. A little bit every day.

www.paleomg.com

Hit the paleo site for some recipe ideas. Eat like a caveman.

Winners never quit. Quitters never win.
CFSF