WOD october 1, 2013

Today is the last day to get your body fat measured here at South!  Stop in before or after any workout to sign up and get it done!  The 30 day Challenge starts next week and our Paleo BBQ is this Satruday!  Click the link above for more details!

The Vanquish Olympic Lifting Clinic is 2 weeks away!  The price has gone down to $200!  Click here to register now! 

Work Out of the Day


2 rounds for reps of –

2 minutes –

200m row

max handstand pushups

1 minute rest

2 minutes –

50 double unders

max rep pistols

1 minute rest

2 minutes –

200m run

max rep strict pullups

1 minute rest

Athletes have 2 minutes to complete work and 1 minute to rest.  Post total reps and reps for each movement.

Metcon Workout

4 rounds for max rep –

1 minute ball slams

1 minute v-ups

1 minute grasshoppers

1 minute alternating jumping lunges

1 minute rest

Post total reps to beyond the whiteboard.

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