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| Colby's second wod... he came back for more |
3 Rounds:
Run 200m
5 Strict Pull-ups
7 Ring Push-ups
10 KB Swings 35#
Run 200m
5 Strict Pull-ups
7 Ring Push-ups
10 KB Swings 35#
Dynamic Warm-up
WODs:
Strength:
Pull-ups: 3 x 5
MetCon:
Do one or the other:
1. For time:
21 Tire Flips
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| Naldo- Diane: 2:55, then put 225# overhead... Nice! |
9 Stone Shoulders 92#
2. For Time:
50 Double Unders
40 Wall Ball 20#, 10' target
30 Tire Flips
20 Hang Power Clean, 40# Dumbbells
10 Stone Shoulders 92#
*Compare to 6/7/10
Endurance: Time Trial
Run: 2.5 miles for time, or
Row: 2000m for time
Run: 2.5 miles for time, or
Row: 2000m for time
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