Tuesday, Sept. 3, 2013

Bear crawls got spicy during the Hero WOD “Brenton” on Labor Day in the park. Great job to everyone who came out; WODding outside of the box is always a good time.

090313 WOD

A. Three rounds NFT

3 wall walks

9 toes-to-bar

21 double-unders

B. EMOM 8:00

2 x snatch high pull; 1 x power snatch

C. EMOM 20:00

Odd minutes: 10 wall balls (20/14)

Even minutes: 100-meter run

* If you do not complete required work within the minute, a 5 burpee penalty for each missed round will be performed at the end.