Wednesday, January 16, 2013



How many rounds/reps can you complete in 7:00?
5 pull-ups
10 pushups
15 free-standing squats


How fast can you complete?
15 handstand pushups
15 V-ups
200 M run
9 handstand pushups
9 V-ups
200 M run

*For each round you complete in the first 7:00, take 10 seconds off your total time*

Post time to comments:

WOD on your own:
2-6 X 2 mile
*2:00 spin/rest*

Better Shoulder Extension


  1. WOD- 11:00 (12:50 - 11rds)
    BIKE- 41:20 (2mi x 6)

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