Workout of the Day: Saturday 5-4-2013

No 8am WOD!


9:00/10:00 Free WOD: AMRAP 25:00 (rest 2 minutes from 12:00-14:00). Record reps.

  • 15 Wall Ball Shots
  • Run 100m
  • 15 Sit Ups
  • 15 Push Ups
  • Row 200m
  • 15 Lunges


11:00 WOD (or do it at 9a or 10a unsupervised):

WOD 1: Deadlift 30 reps for max weight in 15:00

WOD 2: AMRAP 11:00

  • 3 Burpee Muscle Ups (sub 9 burpee pull ups)
  • Run 100m with a slam ball (50/30)
  • 25 Air Squats


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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