WOD Wed 11-28-12
November 27, 2012
WOD Fri 11-30-12
November 29, 2012

WOD Thur 11-29-12

 

Coach Matt caption contest- best submitted caption for this picture gets to pick the cashout for Saturday’s WOD.

****Wear your dark T-shirts today****

Warmup: Row 500m, then 3x through: 5 pullups, 10 Med Ball Cleans, and 15 squats

Perform shoulder and hip DROM movements, then stretch your shoulders and wrists.

Skill/Conditioning: 5 min for max reps of wall walkups

WOD: (partner WOD for time) PARTNER ONE does sandbag (50/30#) carry for 2 laps while PARTNER TWO performs tire-flip-jump-throughs, tire flip route will be one full lap.  When PARTNER ONE finishes his 2 laps, the partners swap roles.  Time is called when the tire completes one full lap (100m) and the last jump-through is performed.

(Tire-flip-jump-throughs can be substituted with a clean (155#/115#) followed by a burpee-  50 reps; may be performed as an individual or as partners described above)

Cooldown, stretch, and post your times to comments.

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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