http://movieclips.com/watch/the-school-of-rock-2003/hung-over/

Business First:

A comment was made last week about it being good to know that we (Conviction coaches) were human.  Well, tomorrow some of us will be proving that once again as we will be making the long journey to downtown Denver, CO to attend the 2010 GABF.  We don’t want to go, but we have to.  I promise we will treat it like it’s our job.  That being said, you will be leaving you in the very capable hands of a substitute teacher for the Thursday 4:30 pm torture and Friday morning’s breakfast club hour.  We will be back at near full functional capacity by Friday afternoon.

By the way-Don’t ever call that one dude human again…it hurts his feelings.

Now the pleasure:

WOD

Press 5-5-5-5-5

then

Sprint intervals: 5 rnds

20m

rest 1 min

40m

rest 1 min

60m

rest 1 min

The last set of press is a 5 rep max effort.  Every sprint should be done around 90% of max effort.  The sprints will be done as a group on the minute every minute for 15 minutes.

Enjoy!