Monday, October 15, 2012

13 miles, 25 obstacles, a couple of Burpees, maybe a scratch or two,
equals 4 Spartan Beasts!!!
Big shout out to Melissa M, Teena, Teddy, and Stuwart!!!



Only 2 days left on the Paleo Challenge. 
Get ready for your Post Paleo WOD, Photos, etc.

Arm/Leg Swings
Row 250m
2x10 of:
Shoulders Dislocates
Good Mornings
OHS

MOD
Press/Push Press/Jerk
Front Rack or Behind the Neck
      
WOD
5 RFT
30 Jumping Squats @ 45#/33#  DEMO VIDEO
20 Single-Arm Push Press (10/10) use KB or DB
10 Pullups
scale to 3 rounds or 1/2 reps @ 5 rounds

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