WOD for 17 OCT

0500 and 1140 at the Fred

0640ish for Oly MADNESS!

Oly program starts again. I feel like I finally have a handle on the new baby and can commit to beasting in the AM.

Our ladies at the Festivus did a fantastic job! Lindsay and Lisa (L squared) went all out on the WODs and set several PRs for the selected workouts. It takes courage to compete and the Festivus games is a great first competition for people. As long as you go out and go as hard as you can for as long as you can then that is all you can ask for, period.

Here are the OPs:


Warm  up:

Shoulder Mobility

Squat Prep



5 rounds, 45 secs per station, of:

Row Calories    Rest 15 secs

Double Unders    Rest 15 secs

Burpee    Rest 15 secs



3 Overhead Squats, pick load

Every 2 mins for 10 mins.



Every 1 min for 12 mins, alternating between:

5 Strict Pull-ups

5 Strict Bar Dips

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