28 June 2013 – “This WOD shall remain Nameless”

Warm-up:  Run to W. Alabama and back, Lunge across Gym, 20 Burpees

Strength/Skill:

Work about 10 minutes to set a new Pull-up PR

Those that are good with pull-ups help others out

WOD: “This WOD shall remain Nameless”

15-9-6

Dumbell/Kettlebell Thrusters (AHAP)

Handstand Pushups

Run to Branard Street in between Rounds

AWOD:

Dumbell/Kettlebell Thrusters (AHAP)

Strict HSPU

Run to W. Alabama in between Rounds

Cool Down:

25 Ab-Mat Sit-ups

Plank for 1:00

25 Ab-Mat Sit-ups

Plank for 0:45

25 Ab-Mat Sit-ups

Plank for 0:30

6-28-2013