WOD – June 28, 2013

Work Out of the Day

Front Squat 3-3-3-3-3


“Big Ballin”

For time:

1000m row

50 wallballs, 30/20lb

*Everytime the wallball drops or stops moving the athlete must complete 10 burpees.  Post loads and times to beyond the whiteboard.


Metcon Workout

As many rounds as possible in 20 minutes of:

5 burpees

10 medball cleans, 20/14lbs

15 situps

Post rounds completed to beyond the whiteboard.

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