WOD Wed 10-17-12
October 16, 2012
WOD Fri 10-19-12
October 18, 2012

WOD Thurs, 10-18-12

Party WOD!  Or is it WOD Party?  Who cares we had a blast!

Warmup: (In any order): Run 500m, Row 500m at a comfortable pace, 20 squats (slowly- the ‘top-to-top’ squat should take about 5 seconds), 30 Abmat situps, 30 lunge steps, 30 pass-throughs.

Strength: OHS 5×7 reps (working to max load for 7 reps), start at the ground position

WOD- 7 rounds: 2 laps farmer carry (24kg/12kg KB’s, Dumbells, or equivalent), 25 box jumps (20″/16″)

Cooldown, stretch, and post times to comments.

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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