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Monday 05/18/09 WOD

By 05/17/2009No Comments

Warm Up

  • Run 800 Meters or Row 1000 Meters
  • Samson Stretch

Workout of the Day (WOD)

4 rounds for time:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Core Work

  • Turkish Getups  5 each side
  • Hot Potato w/KB  3 one minute rounds

This coming Saturday we will be canceling our Workout or should I say changing the Workout to : Pick it up – throw it in the truck – move it to the new box – take it off the truck.
Its official.  Friday will be our last WOD at our current location and we will be moving to 10400 SR 84 Davie, Florida.  Move details and pics to follow.

089 086 085083 081 075 074 070067 064 051Today was an intense WOD taken off the HQ Site.