For time:

500 meter row

21, 15, 9  Pull ups/Double unders

21, 15, 9  Front squats/sit ups

21, 15, 9  Push Press/walking lunge (count total steps)

400 meter run

 

Sometimes the workouts can be confusing or hard to remember with all the moving parts.  Get your self a dry erase board or chalk board for a little help. 

wod pic

Its also a great spot for “Ditties of the Day”

 

 

Suarez  FS 85#, PP 95# 24:46

Red    FS 85#, PP 95# 23:58

Paul Mc  FS 125#, PP 95# 26:18

-got a call at the end of 1st couplet, did a 30 “burpee buffer” (on the clock) then continued

3 responses »

  1. Steve Minnich says:

    Abe FS 135#, PP 95# 21:34

    Steve FS 115#, PP 95# 24:36

  2. Chris Anaya says:

    FS 85#, PP 95# 20:49

  3. kirby says:

    85#FS & 85#PP 21.34

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s