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

 

WOD:

For time:

200 Double Unders

Row, 1 km

100 Push Press, 75/55 lbs

(Oh I like that!!!)

 

Strength:

2 Deadlifts, pick load

Every 1 min for 10 mins.

 

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

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