WOD for 28 JUN 2016

0500 and 1130 at Fredericks Gym

So I know you guys have been inundated with choice lately and I am letting you know that stops now! (At least until Friday.) Today only has one workout so I don’t want to hear any complaining. Today we do, wait one, let me check…OH…we..are…doing a straight Greek Tragedy!!! Whew is pains me to even write this!

Warm Up:

6 rounds, 20 secs per station, of:

Kettlebell Swing (Russian) Rest 10 secs

Plank Hold Rest 10 secs

Goblet Squat Rest 10 secs



7 Tempo Back Squats, pick load

Every 3 mins for 9 mins.

3 seconds down 3 seconds up, no pause



For time:

3 rounds of:

7 Deadlifts, 345/225 lbs

7 Muscle-ups

— then —

3 rounds of:

21 Wall Balls, 20/14 lbs

21 Toes-to-bars

(Obviously scale as needed)

Oh yeah I know exactly what you are thinking!


But don’t blame me for this,

Blame her—VFou.jpg


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