Call Us: (678) 654-7796

WOD – Monday, November 15, 2010

14
Nov

WOD – Monday, November 15, 2010

Warm-Up: 200M forward, 200M backward, 10 burpees, 10 squats, Burgener

Skill: Overhead Squats

WOD:

Event 1 and Event 5 from The Ten

1 –

Take a 25# sandbag (the small ones) and run 800M

Scale this by running 600M or 400M (determine your scale by running it to the 50M mark and back; most should be able to do 800M within 8 minutes)

rest 10 minutes then

2 –

12 Overhead squats
50 Double-unders
9 Overhead squats
50 Double-unders
6 Overhead squats
50 Double-unders

rx’d men – 135#
rx’d women – 95#
scale men – 95#
scale women – 65#

Post distance, time; and time and load used to comments.

Blake and Allie from CF Dahlonega

Leave a Reply

comprar cytotec cialis kopen köpa cialis Osta Viagra Suomessa.Viagra Hinta Acheter clomid en ligne pas cher Kjøp Cialis uten resept acheter cytotec en ligne