WOD for 24 AUG 2016

0500 and 1130 at the usual spot (email if you don’t know where that is)


I will not be at lunch today and neither will Nick so someone step up and lead our fine organization to fitness excellence!!! We have a week of Army stuff we are presently neck deep in so a bunch of us will be out.


Here are the OPs:

Warm Up:

5 rounds, 20 secs per station, of:

Wall Ball Rest 10 secs

Handstand Hold Rest 10 secs

Kettlebell Swing Rest 10 secs



For time:

200 Double Unders

Row, 1 km

100 Push Press, 75/55 lbs

(Oh I like that!!!)



2 Deadlifts, pick load

Every 1 min for 10 mins.


Get your Beast on!!! This looks like a fun day!

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