WOD April 12, 2013

The diet challenge winners will be announced Friday the 19th at The Rockhouse in the Venetian!  

Make sure and log your workouts this week to beyond the whiteboard to have a chance to win!

Work Out of the Day

“Fight Gone Bad!”

3 rounds for max reps of:

1 minute wallballs, 20/14lbs

1 minute sumo deadlift high pulls, 75/55lbs

1 minute box jumps, 20″

1 minute push press, 75/55lbs

1 minute row for calories

Post reps to beyond the whiteboard.

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Metcon Workout 

5 rounds for time:

10 kb swings, 53/35lbs

15 hand release pushups

10 ball slams 30/20lbs

15 situps

10 front squats, 30/20lbs

15 walking lunges

100 jump ropes

Post time to beyond the whiteboard.

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