Tuesday, Oct. 22, 2013

* Due to poor Internet connection, photos and competition recap will be posted Tuesday. Thanks for your patience!

102213 WOD

A. Three rounds NFT:

100-meter run

10 kips

10 oblique side bends (5/side) with kettlebell

10 hollow rocks

B. Skill: Triple-unders

Take 10 minutes to work on single, double or triple-unders.

C. 1:00 ME at each station:

• Row for calories

• Sit-ups

• Box jumps (24/20)

• Parallette shoot-throughs

• Russian kettlebell swings (53/35)

Three rounds, resting 1:00 between each. Score is total reps.