WOD – October 14, 2013

 Thanks to Vanquish Performance Enhancement for a great seminar and thanks to everyone who attended this weekend!

Remember to check the nutrition link for daily recipes to keep you on track for the Fit Challenge!

Work Out of the Day

Max Set Strict Pullups

then,

“Unbreakable”

For time:

7 rounds of

200m run

8 kb swings, 70/53lbs

7 toes to bar

Post time to beyond the whiteboard.

Basics

As many rounds as possible in 10 minutes of:

10 medball cleans, 20/14lbs

10 pushups

then,

rest 5 minutes

then,

As many rounds as possible in 10 minutes of:

10 front squats, 20/14lbs

5 burpees

Post total rounds to beyond the whiteboard.

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