Friday, September 27, 2013

Free "Trial" WOD tomorrow at 9:00 a.m.
Please arrive 10 minutes early and bring water, a towel and smile!!


 

Arm/Leg Swing
500m Row
2 rounds of:
10 DB Press
10 DB Straight-leg Deadlift
10 Wallballs
20-40 DU’s
 
For time:
10 HSPU’s
15 Deadlifts 185/123#
20 Box Jumps 24/20"
25 Pull-ups
50 Wall Balls 20/14#
100 DU’s
400m run 25/10#
Rx+
Nutts
For time:
10 HSPU's
15 Deadlifts 250, 173#
25 Box Jumps 30, 24"
50 Pull-ups
100 Wall Balls 20/14#
200 DU’s
400m run 45/25#

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