27 August 2012; “American Franstand!”




20 Spiderman walk steps, 20 walking lunges – 3 rounds

Run to W. Alabama and back


WOD – “American Franstand”

9-15-21 Thrusters and Hand Stand Push Ups (HSPU)

Mens 135#/Ladies 95#



2 minutes of Abmat Situps

90 second of Abmat Situps

60 seconds of Knees to Elbows

30 seconds of Toes to Rings


No Cool Down





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