WOD for 13 MAY 2016

Classes at 0500, 1130, and 1630 (4:30 PM for you civilians) at Fredericks Gym

First off congratulations to our 0500 coach William James for receiving a well deserved promotion!!! Be sure to congratulate him next time you see him!

Today’s Ops consist of:


Warm Up:

1 min per station, of:

Wall Ball Rest 30 secs

Strict Pull-up Rest 30 secs

Abmat Sit Ups + Medball Toss To Wall Rest 30 secs

Push-up Rest 30 secs

Double Under



HSPU practice for 10-15

Have a plan and knock it out. For instance I am going to try and do an EMOMx10 of 7 HSPUs, do something similar if you have them if not keep working on them!!



10-8-6-4-2 reps, for time of:

Deadlift, 275/185 lbs

Bench Press, 135/95 lbs

Bar Muscle-up



500 meter Row sprint (All out effort)


Cool Down:

Pigeon Stretch, 2 mins

Apley Stretch, 2 mins

Chest Stretch, 2 mins

Pancake Stretch, 1 min

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