Tuesday, Nov. 12, 2013

Awesome job to everyone who came out for the Veterans Day workout on Monday. We’re thankful for our men and women in uniform and the sacrifices they’ve made for our freedom.

111213 WOD

A. AMRAP 5:00 with teams of two:

10 partner wall ball tosses over bar (5/person)

10 partner chest passes (5/person)

10 partner sit-ups (5/person)

100-meter run with wall ball (switch at 50 meters)

B. Back squat – Wendler week 2; month 2

70% x 3

80% x 3

90% x 3+

C. In 3:00

Buy in: 200-meter run + 20 double-unders

Round 1: ME overhead squats (115/75)

Round 2: ME Russian kettlebell swings (53/35)

Round 3: ME Sit-ups with med ball (20/14)

Rest 1:00 between rounds. Score is total reps.

|||—|||