WOD, October 25, 2013

Congratulations to our own Sean Malia and his dog Archie. They competed at the 23rd Annual Police K-9 Trials at the Orleans Arena  this last Sunday. Thank you guy for your amazing service!

Sean and his dog doin WORK!

Workout of the Day

7 Rounds for time of:

9 Deadlifts 225/ 155,

12 Knees to Elbows

Run 200m

Post to BTW.

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Basics

4 Rounds for time of:

Run 400m

50 ft Bear crawl

50 ft Walking lunges

50 ft Crab walk

50 ft Backwards walking lunges

post times to BTW

 

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