27 October 2015


Warm-up:  Eastside Lap (or 2000 Meter Row or 30 Calorie Bike if raining)

For Time:  50 Slam Ball plus Over Shoulder Slam Ball AHAP

Strength/Skill:  Front Squat from Rack 3-3-3-3 (Get a heavy 3)


WOD:  For Time:

5 Rounds:

Run Around Block,

30 Double Unders,

20 Push Press (45#, yes for everyone/DO NOT DROP EMPTY BARS)

10 Burpees over Bar


Cool Down:  10 Toes to Ring, 10 Hollow Rocks , 10 Super Mans X3



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