WOD November 4, 2013

Congratulations to Billy, Sheena and Kelly for doing such a great job on Fran on Saturday night. It was a great time!

Today we are repeating the workouts for the Fall Fit Challenge!  Make sure and log your scores in at beyondthewhiteboard.com!

Go to facebook to vote for best Halloween costume!

The new skills cycle starts this week!  

Measurements for Fit Challenge will be today and Tuesday

Work Out of the Day

10 minutes to find 3RM Back Squat

then,

“FFCW1″

As many rounds as possible in 15 minutes of:

5 burpees

10 kb swings, 53/35lbs

15 box jumps, 24/20″

Post load and time to beyond the whiteboard.

Basics

Max Effort 800m Run

then,

As many rounds as possible in 15 minutes of:

5 burpees

10 kb swings, 53/35lbs

15 box jumps, 24/20″

Post times to beyond the whiteboard.

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