Dynamic warm up/4 cone drill/ 15 yards shuttle sprint
Group WOD
5 rounds for time
10 Back Squats (50% BW, clean from the floor)
10 Box Jumps 24/20
Bldg buster with weight 25/15
You can carry a sand bag, Kazein snake, DB or Med ball.
Post times to comments:
I joined Brad for his B-Day WOD after class.
22 BW Squat Cleans and Muscle-ups
Alternating between exercises. Good times
Brad used 200lbs and finished in 9:21, I used 190lbs and finished at 10:53. That was a pretty good heavy WOD.
Gunny killed the group WOD.
great WOD today….it was exactly what I needed in that the prior two days had really smoked my upper body, and this was all legs today…
12:35 @#95
I felt great today. If I could bottle they way I felt and drink it every time I was drained or sore I’d be albe to give Vinny a run for his money.
11:50 Rx’d