Month

October 2015

Friday

Pre WOD Death by strict pullups Workout of the Day 10/30/2015 4:00 row for max calories 2:00 rest 4:00 AMRAP dumbbell bench press (#50/#30) 2:00...
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Wednesday

Workout of the Day 10/28/2015 2 rounds 4:00 500/400 meter row AMRAP wall ball shots (#20/#14)(10’/9′) 1:00 rest 4:00 500/400 meter row AMRAP box jumps...
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Tuesday

Pre WOD Partition in any manner Strict Pull-Ups40 reps Ring Dips40 reps OR Muscle-up20 reps Workout of the Day Diane 21-15-9 Deadlift (225/155lb) Handstand Push-ups