WOD Wed 11-7-12
November 6, 2012
WOD Fri 11-9-12
November 8, 2012

WOD Thur 11-8-12

Andy perfects his double-unders

Warmup: 3 rounds: Jog 1 lap, 10 pushups, bear crawl 50ft, 10 front squats (w/ PVC), 10 Abmat situps

Skill/strength work: Squat Clean practice for 10 minutes- work up to a challenging weight for sets of 3.

WOD- 3 rounds for time:  10 Deadlifts 185#/135# (Int: 135#/95#, Beg 95#/65#), Row 500m, 20 TTB or GHD situps.

Cooldown and post times to comments.

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x