August 30 2014

Big teary WOD for Gabz today, Coach G included! We couldn’t put your “Froning” rower in your suitcase but hope you find one down in Palmy.

Hero WOD Saturday

“Daniel”

50 Pull Ups

400m Run

21 Thrusters (43/30)

800m Run

21 Thrusters

400m Run

50 Pull Ups

Comp Class (10:30 only)

Wod 1:1 work:rest

1 250 m row/10 thrusters/me pull-ups

2 2x 5 pullups /10 push ups/15 squats /me c&j

3 20 burpees /me OHS

4 12 squat cleans/me hspu

5 me wall balls

6 25 am swings 24/16/me t2b

7 15 front squats/me mu

8 50 air squats/me s2o

9 me box jumps (20/16)

10 me deadlifts

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