Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

2 rounds for time of:

30 Toes to bar
200m Plate pinch carry* (25 lb./15 lb.)
40 Wall balls
30 Pull-ups
5 Wall walks
5 Wall climbs**

*Plate pinch carry = hold a plate from the top, one in each hand (do not hold with fingers in the holes).
**Wall climbs are up and over the brick wall out back.

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TOMORROW — COMMUNITY WOD at Luke’s Locker at 9am. The Saturday morning WOD will be at Luke’s and not at the gym. Meet at the Luke’s Locker parking lot! See you there!


breaking-bad-cover-photo This woman has mastered the art of facebook cover photos, All-that-is-interesting.com

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Friday WOD, July 25, 2014

3 thoughts on “Friday WOD, July 25, 2014

  • July 25, 2014 at 5:20 am

    26:45 rx

    Tough one

  • July 25, 2014 at 7:37 pm

    26:26….it was so hot. The green pads saved my hands from imminent death!

  • July 29, 2014 at 10:35 pm

    Replaced wall climbs with burpee-bar muscle ups.

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