WOD for 30 SEP 2016

Umm schedule is in the air…

So we don’t have to go in till later so yeah I will try and be there at 1130 but no promises. I don’t think the 0500 crew  is meeting.

Here are the OPs either way:


Warm Up:

6 rounds, 20 secs per station, of:

Double Under Rest 10 secs

Ball Slam, 30/20 lbs Rest 10 secs



5 rounds for time of:

Run, 800 m

30 Kettlebell Swings, 2/1.5 pood

30 Pull-ups



45 MIN time CAP

That is EVIL Julie. EVIL.

No more Deload weeks! Please!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s