WOD for 07 NOV 2016

0500 and 1130 at the Fred

Today is a day in celebration for Lisa’s upcoming wedding to Matt! So we are going to be a special WOD. Oh yes let the hate flow through you…here it is!


First work up to heavy Cluster, make it nasty. Then use that weight for below.

Runaway Bride



12 Clusters at 50% of your heavy

16 Bar Over Burpees

—Rest 4 minute—

4 Minutes Max Box Jumps

(For their 4 years together)


Congratulations Lisa and Matt!!!

3 thoughts on “WOD for 07 NOV 2016

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