10.17.2013

Funday



WOD: In Teams of 2 complete the following
  • 400m Run
  • 100 Push-Ups
  • 80 KB Swings
  • 60 Wall Balls
  • 40 Med-Ball Situps
  • 20 Burpees
  • 400m Run
*Movements must be done in order, but partition the reps as you wish.

10.16.2013

Thursday

WOD:   Weighted Step-Ups 6,6,6,6

                              then 

                4 Rounds for time of

                  - 5 Strict Pull-Ups
                  - 10 Toes to Bar    




             

10.15.2013

Wednesday

WOD: Front Squat 3,3,3,3
            Bench 3,3,3,3

10.14.2013

Tuesday 10/15 - Happy 37th

WOD: 4 Rounds for Time
  • 10 Bar Over Burpees
  • Building Run
  • 15 Hang Cleans (135/65)
*Cash Out- 37 UNBROKEN Hollow Rocks



10.13.2013

Monday

WOD: 500m Row for Time

                           then


              4 Rounds for time


              30 Double Unders  
              15 DB/KB Thrusters (45/25)