Workout of the Day: Wednesday 12-14-11

Wood” Hero WOD: 5 Rounds for time of:

  • Run 400 meters
  • 10 Burpee box jumps, (24″/18″ box)
  • 10 Sumo-deadlift high-pulls (95/65)
  • 10 Thrusters (95/65)
  • Rest 1 minute

A: 3 rounds @ 45/15 B: 4 rounds @ 75/45 C: Rx


Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

$$: 10 Ring Handstand Push Ups or 5 partner sprints


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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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