Nutrition Seminar Today at 6:30pm


1185143_10151928277337845_1516376591_nWOD 11/11/13


10x40m Sprints – First five sets at 70-80%, last 5 sets at 80-90%. Rest about 1 minute between each run.


AMRAP in 3 minutes:

10 KB Thrusters* (55/35)

10 Wall Ball (20/14)


*KB Thruster will be using one bell. A goblet squat into an overhead press.


Immediately followed by:

5 Rounds:

20 Double Unders

10 Star Jumps


Cash Out:

5 Sled Push/pulls (down & back is one rep)


Don’t forget to join us this evening at 6:30pm for our free nutrition seminar. We will not have our normal 6:30pm class. We apologize for any inconvenience. 

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Showing 3 comments
  • Sheree Pierce

    “70-80%, last 5 sets at 80-90%” Really? You know I have 2 speeds: slow and stop!

  • Jordon

    3 Rds on 3 minute amrap RX
    Finished second WOD 4:39 (7:39 in all)

  • greg

    4rds on 3 min amrap
    finished in 6:42 overall

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