WOD – September 3, 2013

The new skills cycle starts today and it is free to try out at 9am and 730pm!

The new 5am wod time starts today!

Work out of the Day

Overhead Squat 3-3-3-3-3

then,

“Centurion”

For time:

100 overhead squats, 95/65lbs

*20 situps every time the bar is dropped

Post loads and times to beyond the whiteboard.

Metcon Workout

5 rounds for time of:

10 burpees

50′ overhead walking lunge, 20/14lbs

10 grasshoppers

50′ overhead walking lunge, 20/14lbs

Post time to beyond the whiteboard.

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