WOD November 12, 2013

Great job on the diet Challenge workouts everyone! We have seen some amazing improvements.We will announce the winners at the diet challenge after party next sunday, November 17 at 1 pm at the main gym off wigwam and gibson. There will be food, and football on a projector so bring the family and come hangout.

Workout of the Day

15 min to find 1 rep max squat snatch

Then:

4 rounds for max reps of:

In 3 min,

Run 400m

Max Squat snatch 115/75 with remaining time

rest 1 min.

*score is total reps 

Post times to www.beyondthewhiteboard.com

BIG THANKS TO OUR VERY OWN MARTIN MLECZKO! He filmed Billy and I pouring our hearts into this workout in honor of Veterans Day and made this video for us. Thanks MARTIN!

Basics

5 rounds for max reps of :

in 3 min,

Run 400m

Max ball slams 30/20 with the remaining time.

Rest 1 min

*score is total reps

www.beyondthewhiteboard.com

Posted in:

Leave a Reply

Your email address will not be published. Required fields are marked *