October 1, 2014

Wednesday’s WOD:

Happy Birthday Coach Alex!

WOD:
Coach Alex’s Birthday WOD
10 Rounds For Time:
2 Burpee Muscle Ups
4 Weighted Pistols 53/35#

E-WOD:
Run: 8x200m
Airdyne:8x50Cal
Swim: 8x200m
Row:8x250m
Rest 1:1

S-WOD:
Stone Grace
Beginner: 30 Stone To Shoulder
Advanced: 30 Stone To OH

G-WOD:
5 Rounds
20 GHD Sit Ups
10 Ring Dips
5 Wall Climbs