WOD, October 10, 2013

The Vanquish Olympic Lifting Clinic is this weekend!  The price has gone down to $200!  Click here to register now!

If you are doing the Whole 30 challenge, or just want some great healthy recipes,  Click here to check out our nutrition blog for some tips!

Workout of the Day

Shoulder press 5×5

Then,

12 min AMRAP of:

5 Single arm Kettlebell push press (Left Arm) 53/35

10 Situps

5 Single arm Kettlebell push press (Right arm) 53/35

Sprint 100m

Post score to beyondthewhiteboard.com 

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Basics

5 Rounds:

20 Wallballs 20/14

15 Knees above hips

10 Pushups

run 200m

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