WOD – October 16, 2013

Work Out of the Day

Push or Split Jerk 3-3-3-3-3

then,

“Raise the Roof”

15 minute amrap:

5 handstand pushups

15 situps

10 shoulder to overhead, 115/75lbs

30 double unders

Post loads and rounds to beyond the whiteboard.

wod

Basics

For time:

1 mile run

50 jumping lunges

40 down ups

30 grasshoppers

800m run

40 jumping lunges

30 down ups

20 grasshoppers

400m run

30 jumping lunges

20 down ups

10 grasshoppers

Post time to beyond the whiteboard.

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