Nov 5, 2012

Monday’s WOD:

We had a special request for a workout today! Our athletes Brandon Kolinek and Marketa Jancar informed us that they share the same birthday on Nov 4th. Obviously since the 4th was a Sunday we could not have a sweet WOD to help them celebrate, so we decided to have it today! Enjoy!

WOD: “Branketa”

For Time:
28 Pull ups
Then:
11 Rounds Of:
4 Deadlifts 95/65#
4 Front Squats 95/65#
Then:
22 Wall Climbs

E-WOD:
Run:
4x600m Run. Rest 2 Mins. 3x400m Run. Rest 1 min. 2x200m Run.

Bike:
4×4 Mile Ride. Rest 2 Mins. 3×2 Mile Ride. Rest 1 Min. 2×1 Mile Ride.

Swim:
4x1200m Ride. Rest 2 mins. 3x800m Swim. Rest 1 Min. 2x400m Swim.