RMSDF

FIGHT GONE BAD

Warm Up

4 rds of Tabata Squats Holding the bottom during the 10 seconds of rest

6 rds Tabata jump rope

WOD

5x5

Back Squats

Karen gets a new PR with  5 reps with 115pds. Great work!!

7 Round For Time:

7 Handstand Push Ups

7 Burpees

 

Tom does a scaled Handstand PU.

Danny

AMRAP in 20 min

30 Box Jumps 24/20

20 Push Press 115/80

30 Pull ups

Missed a few post while I was in LA training Krav Maga, sorry

Look for a kick butt workout tonight!

Warm Up Barbell Complex 4 rounds

7x3

Over Head Squats

Nicole

400m run

Max Effort Pull ups

AMRAP in 20 minutes

5 x 5

Front Squats

8 Amrap

3 GHD Sit Ups

6 Pistols ( L&R)

9 K2E or T2B

WOD Challenge Nov 20

 Challenge WOD Nov. 20  @ 12:30-1:30pm

Anyone interested can enter by throwing $5 into the pot. Winner takes all or pays for ice cream :)

Men & Women divisions

What's the WOD? Well that would ruin the surprise.

Warm Up

Tabata

Jumping Jacks & Sledge Hammer Strikes

WOD

15, 12, 9, 9, 12, 15

Ball Slams & Push Ups(Adv Ring Push Ups)