Warm up:
2 rounds of:
200m Row
100m Run
5 Squat cleans (bar only)
5 Presses (bar only)
5 Pull ups
10 Walking toe touches

Strength:
5×5 Back squats

WOD:
4 rounds for time of:

16 Kettlebell snatches, 8 on right arm, 8 on left arm (53 lb./35 lb.)
15 Box jumps
50 Double unders
Rest: 1:1 ratio

Post back squat loads and WOD time to comments.

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Third string QB tweets, “Why should we have to go to class when I came here to play football?”

Post thoughts to comments.

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Upcoming Events, part 3!

MOVE BREATHE LIVE – Saturday, October 27 at 2:30pm at Firestone & Robertson Distilling Co.

This event is in honor of our dear friends, the Norman Family. Whether or not you know them personally, their story will touch your heart deeply. Please come support them with us!!

Yoga class will be taught and assisted by teachers from every studio in Fort Worth.

Then enjoy Rahr beer, local wines, food trucks, music. (BTW – if you’d rather drink beer than do yoga, feel free!)

There will also be a raffle with items that you would actually really love to take home, so plan accordingly and bring cash for tickets.

Just to name a few raffle prizes:
* Four 13th row tickets to the Cowboys game Thanksgiving Day
* Loads of local restaurants gift cards…Del Friscos’s and Chadra just to name a few
* Private pilates and yoga sessions
* Yoga baskets with class packs, apparel etc
* Jewelry
* Massage and reflexology gift certificates

Suggested donation for entry is $40

Cash, check and credit accepted (but cash and check preferred to move the entry along as quickly as possible).

Post thoughts to comments.

Media:
Wednesday WOD, October 10, 2012

3 thoughts on “Wednesday WOD, October 10, 2012

  • October 10, 2012 at 7:12 am
    Permalink

    Back squat: 185/205/225/225/225. Last set required a little assistance from a spotter.

    WOD: 15:00 total elapsed time for 4 rds. Used 30″ box.

  • October 10, 2012 at 9:16 am
    Permalink

    Back squat: 225/225/245/265/285, can’t remember what weight I did this at this summer

    Wod: 16:06 total time for 4 rounds, rx’ed

    I really liked this workout, and the quick math calculating rest time made it interesting.

  • October 10, 2012 at 9:31 am
    Permalink

    Squats: 215/220/225/235/245
    WOD: 10:58 total time Rx

Comments are closed.