WOD for 19 OCT

0500 and 1140ish at the Fred

Scroll Down for PICTURE MADNESS!!!!


Warm up:

2 rounds, 45 secs per station, of:

Plank Hold Rest 15 secs

Handstand Hold Rest 15 secs

Kettlebell Swing Rest 15 secs




10 rounds for time of:

10 Thrusters, 95 lbs

10 Push Up (Rings)s


I just threw up all over my daughter reading that.

Not really. But I did in my mind.



3 Deadlifts, pick load

Every 2 mins for 10 mins.





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