Running is Tough. Running with weight is really tough.

 WOD 10/13/11

Pull-Ups 10-10-10-5-5-5

Make these sets more difficult as you go along. You can kip, dead hang, or add weight. Just make sure each set is more challenging than the last.


AMRAP in 4 minutes:

5 Burpees

20 Double Unders

Rest two minutes

AMRAP in 4 minutes:

5 Single-Arm Dumbbell Push Press/arm (45/30)

5 Single-Arm Dumbbell Deadlifts/arm (45/30)

Rest two minutes

AMRAP in 4 minutes:

10 Hollow Rocks

5 Inverted Burpees


For the dumbbell deadlift simply hold the deadlift at your side and tap it to the ground, keep your chest up!


We have two open spots for the CASA 5K on Saturday. Let me know if you would like to fill one of the spots. Race time is 8am so be sure to arrive by 7:30 so you can warm up.

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