Saturday, Nov. 9, 2013

Someone left an astronaut costume at the gym, so we practiced our space snatches. Our lost and found just got very interesting.

110913 WOD

A. Group warmup

B. Stretch

C. In 15:00

Run 800 meters

Then AMRAP

10 box jumps (24/20)

10 wall balls (20/14) to 10′ target

10 American kettlebell swings (53/35)

Score is rounds and reps of AMRAP.

>> On-Ramp

In 10:00

Run 400 meters

10 step-ups

10 dumbbell thrusters or air squats

10 Russian kettlebell swings

Score is rounds and reps of AMRAP.

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A HUI HOU, LIANNE!

Lianne has been working out with us for a month; she’s traveling back home to Alberta, Canada, at 3 p.m. Saturday — after she does the 9 a.m. WOD. It’s been awesome having her at the box. She always charges hard and her movements are legit! Thanks for training with us, Lianne!