Warm up:
2 rounds of:
200m Row
5 Burpees
5 Squats
5 Pull ups
200m Run

Strength:
10 sets of 2 shoulder presses, rest 45 seconds, then 2 deadlifts @ 80-90% 1 rep max, rest 45 seconds

WOD:
3 rounds for time of:

300m Row
15 Burpees
400m Run
Rest 1 minute

Post strength loads and WOD time to comments.

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Black Box Fort Worth is hosting a couple of events soon!

The first event features Diane San Filippo, the author of Practical Paleo, who will be doing a book signing at the gym from 6:30 -8:30 pm on Oct 30th. She will do a short talk then follow up with a question and answer session. It will be a great time to get your burning Paleo questions answered. Please sign up here for this FREE event !

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The next event is Tuesday, Nov. 6th from 6:30-7:30 pm. Dr. Mulhall of Active Spine and Sport will be doing a monthly (first Tuesday of each month) lecture/clinic hour. He will present a short summary of a certain joint followed by typical issues and fixes for that joint. Hopefully, he will have the opportunity to address people individually, but regardless there will be tons of gems at each session. Each hour session will be $20. To RSVP your spot, please email dutch@blackboxfw.com

Post thoughts to comments.

Media:
Wednesday WOD, October 24, 2012

5 thoughts on “Wednesday WOD, October 24, 2012

  • October 24, 2012 at 10:35 am
    Permalink

    335# DL / 135# press
    WOD: 13:06

  • October 24, 2012 at 10:38 am
    Permalink

    Screwed up, it was 325#

  • October 24, 2012 at 12:33 pm
    Permalink

    DL 145 lbs/ PP 65 lbs
    14:23 WOD

  • October 24, 2012 at 4:31 pm
    Permalink

    315# DL/ 135# Press.
    WOD: 13:01.

  • October 25, 2012 at 9:10 am
    Permalink

    225/115#
    14:12 – Went out too fast and hit the dreaded wall in the second round.

Comments are closed.