Archive | October 2015

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2 October WOD 

Strength: 2×5, 2×3, 2×1 deadlift  WOD:  For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed *courtesy of mainsite 

1 October WOD 

Strength: 7×1 clean high pull + 1 hang clean  WOD: Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: -Thruster (135#/95#) -Toes to bar *extra work 30 or 45 or 60 ghd sit-ups