WOD Tue 10-8-13
October 7, 2013
WOD Thu 10-10-13
October 9, 2013

WOD Wed 10-9-13

5am crew is switched on every day!

Strength: Weighted pullups

7 x 1 (attempt a 1RM, strict pullups)

– If you can not perform a strict pullup we will be working progressions with bands and ring rows to build upper body pulling strength as assigned by the coach

– Make sure you are recording your band strength in your benchmark log!

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of

Good morning 65/45

Hollow Rock

Slam ball 30/20

— 30 M shuttle run with slam ball after each round —

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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