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

Front squats, 6×2 @ 70%-80% 1RM

4 rounds for time of:

12 Front rack step ups on box (95 lb./65 lb.)
10 Burpees over barbell
50 Double-unders

Post loads and time to comments.


The bamboo homes of Bali, CBS News
On the tropical island of Bali, Indonesia, there are homes tucked into the jungle that look like something out of a fairytale. They’re designed to have soaring roof lines, few walls or windows – and nearly everything is fashioned from bamboo.

Post thoughts to comments.

Friday WOD, September 5, 2014

One thought on “Friday WOD, September 5, 2014

  • September 5, 2014 at 8:26 pm

    FS – 185#

    1K Row
    800m Run
    25 Back extensions
    75 Sit-ups
    1K Row
    800m Run


Comments are closed.