WOD – 131022

General Warm-up:

400m Run

Group Warm-up


3 X 5 Press


5 Rounds for time of:
200m Run
15 Wall Ball (20/14)
2 Rope Climb


Run: 8 X 200m w/ 2 min rest between efforts
Row: 8 X 250m w/ 2 min rest between efforts

IMG_4588Emily doin’ work!  This girl and her husband have been an amazing addition to the gym.  They are always positive and supportive.  Thanks for being great and working your butts off!


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