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

 

WOD:

Coe

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.

 

Strength:

3 Deadlifts, pick load

Every 2 mins for 10 mins.

 

 

 

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