WOD Thu 8-16-12 “Nancy”
August 15, 2012
WOD Sat 8-18-12: Beach WOD!!
August 17, 2012

WOD Fri 8-17-12

Lisa working hard at the end of a lap of waiter-carry with the kettlebell

Warmup: 25 squats, 25 pushups, 25 situps, 10 pullups, 10 burpees, 10 lunges.

Follow with 10 min of mobility work (try something you haven’t worked on before).

WOD:  12 min AMRAP

Run 1 lap

5 Shoulder to overhead (135#/95#) (New athletes will use a sandbag or lightly loaded bar)

10 Hang Cleans (same weight)

15 burpees

20 situps


Cash out: Partner Wallball-ABMAT situps “till you can’t stand it anymore” or something like a max effort. ¬†Partner throwing the wallball – feel free to encourage the guy or girl on the floor!


Cooldown, stretch, and post number of rounds/reps to comments.