WOD Thu 10-11-12 “Filthy Fifty”
October 10, 2012
WOD Sat 10-13-12
October 12, 2012

WOD Fri 10-12-12

Tom F. with a very nice squat!

Warmup:
4 rounds not for time
Run 1 lap
Row 250
10 squats
10 pullups
10 pushups
10 situps
 
WOD:
3 rounds for time
400M run
15 sandbag ground to shoulders 50/30 (Int & Beg – 30/15# )
20 pushups
25 Toes to bar (Int – Hanging knee raises, Beg – Abmat situps)
 
Cool Down: Minimum walk/jog 2 laps, 15 jumping jacks after each lap, then stretch hamstrings and abs
 
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