WOD – August 20, 2013

Work Out of the Day

Max ghd medball throw for distance, 8/4lbs


1 minute max effort ghd situps


120706 Mainsite WOD

For time:

50 wallballs, 20/14lbs

25 toes to bar

40 wallballs

20 toes to bar

30 wallballs

15 toes to bar

20 wallballs

10 toes to bar

10 wallballs

5 toes to bar

Post distance, reps, and time to beyond the whiteboard.

Metcon Workout

5 rounds for reps in 4 minutes of:

400m run

10 pushups

max kb swings

Post total reps to beyond the whiteboard.


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