507, Friday September 20th 2013

Lift: Front Squats
WOD:  18 Minute AMRAP of:

11 Front Squats 35/45 S, 65/95 Rx, 95/135 C,
11 Russian KB Swings 9/18 S, 26/35 Rx, 35/62 C,
11 Double Unders, 33 Singles to scale,
= 33 Years Old!

If you see this guy below, make sure and give him a big ole "Happy Birthday man" slap on the back.  Or leave him a message on his FB Page... https://www.facebook.com/joevandyk