WOD – Friday 130913

From the Blog

WOD – Friday 130913

“Lean forward and commit’
~Anonymous”

I found this cool quote at the skate park down at the bluff. You like it? 🙂 It’s going up on the wall at the gym.

lean

Tomorrow’s WODs:

Rite of Passage & Open

A1. KB Walking Lunge
3 x 20 steps
A2. 1-arm Bent Over Row
3 x 10-12 reps @ 21X0 @ m.24kg,f.16kg

B.
For time:
– Wall Ball Shots
50 reps
@ m.20lb,f.14lb
– Box Jumps
40 reps
@ m.24”,f.20”
– 2KB Shoulder to Overhead
30 reps
@ m.2x24kg,f.2x16kg
– Toes to Bar
20 reps
– 600m Run

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