Everyone wanting to participate in the wellness challenge must attend one of our seminars. WOD 01 04 13 A1. Hollow Rocks 3×10 A2. Front Lever Negatives 3×4. Choose (tuck/1 foot tuck/2 feet out) B. For time: Row 500m 30 Overhead
10 31 12
Happy Halloween! Come costumed up for today’s WOD and let’s have some fun! HalloWOD 10 31 12 70 Double Unders 60 KB Swings (53/35) 50 Box Jumps (24″/20″) 40 Wallball-Burpees (20/14) 30 CTB Pullups 20 Clean and Jerks (135/95) 10 Clapping
10 06 12
WOD 10 06 12 A. Clean Deadlift/Pulls 3×5 AHAP B. HSPU Practice C. 2 Rounds for time: 24 KB Swings (53/35) 18 Burpee Box Jumps (30″/24″) 12 Clean and Jerks (135/95) 6 Muscle ups Run 400m Rest 2 min Post loads,