Saturday, July 9 WOD

WOD #1: While holding a 45lb (men) / 25lb (women) bumper plate do the following:

  • 250 yard shuttle run
  • 25 squats
  • 250 yard shuttle run
  • 50 squats
  • 250 yard shuttle run
  • 75 squats

WOD #2:  8 min AMRAP Partner WOD.

Accumulate as many reps as possible in 8 min of 24’/20′ box jumps.  Switch after every 8 1.5/1 pood kettle bell swings.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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