WOD / BLOG 9/18/13

18 Sep

em>Wednesday September, 18 2013Broadjump

Skill:

10 – Deficit Push-Ups / Hands on K.B’s
10 – Lying K.B. Presses on a Med Ball
10 – (American) K.B. Swings —GO HEAVY!

20 Min Work Time

WOD:

5 – “Comando” Pull-Ups (no,not in the nude!)
10- Broad Jumps RX= 6’/4′
200 M. Run (rain sub= 40, 12″ box hops)

15 Min AMRAP

** Don’t Forget Tomorrow we will be offering, for the first time our “Strong Man-Strong Woman” training @ 4:00
Joe wold really like to see a good attendance. He has some Cool (heavy) stuff planned…

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