WOD, November 13, 2013

Great job on the diet Challenge workouts everyone! We have seen some amazing improvements.We will announce the winners at the diet challenge after party next sunday, November 17 at 1 pm at the main gym off wigwam and gibson. There will be food, and football on a projector so bring the family and come hangout.

Workout of the Day

Back squat 5-5-5-5-5

Then,

5 rds for time:

10 back squats 135/95

10 Knees 2 Elbow

10 RingDips

* We will be taking the back squats from the ground. Everyone will have to power clean the weight up, push press to their back then perform the movement.

.

Basics

Run 400m,

then,

10 rounds for time of:

30 Jump Ropes

15 Situps

10 Pushups

Then,

run 400m

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