WOD

WOD Wednesday 8/07/13

Tabata Air Squat
Tabata Handstand Push-up
Tabata Ball Slam, 50/30 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Don’t forget that there will be no 6:30pm WOD. There will be hot yoga in the back with Jack Bower. Bring a mat, a towel, and some water.

WOD Tuesday 8/06/13

Complete as many rounds as possible in 20 mins of:

Run, 400 m
10 Thrusters, 96/65 lbs
15 Box Jumps, 24/20 in

WOD Monday 8/05/13

5 rounds for time:
10 Toes to bar
15 Burpees
20 Double unders

WOD Thursday 01August13

12 Minute EMOM

2 DL
3 Hang squat clean

Men use 225 and ladies use 160.

WOD Wednesday 31July13

Hang Snatch

1/1/1/1/1/1/1

WOD Tuesday 30July13

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24 minute AMRAP

400M run
5 Tire flip and jumps

WOD Monday 29July13

Yep… It’s a games WOD!

1K row

Then, 5 rounds of:

25 Pull-ups
7 Jerks at 135/95

15 minute cap.

WOD Saturday 27July13

Team WOD at 9am!!

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