WOD – October 30, 2013

Come down to the Orleans Arena this Saturday for CrossFit Night with the Wranglers!  Only $15 and a portion of proceeds go to Fallen But Not Forgotten Fund!  Watch your trainers Sheena, Kelly, and Billy complete “Fran” on center ice!  Click here for more info!

Work Out of the Day

“Vortex”

For time:

1000m row

then,

10 rounds of –

5 lateral burpees over bar

7 power snatch, 75/55lbs

9 v ups

Post time to beyond the whiteboard.

.

Basics

4 rounds for time of:

400m run

30 air squats

20 grasshoppers

10 ball slams, 30/20lbs

Post time to beyond the whiteboard.

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