Friday

FIGHT GONE BAD 3: Saturday morning, first group starts at 8am, last group finish at 10am. 

HQ WOD

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

CFC WOD

Tabata mash:

Mini-tramp sprints/kettlebel swings

  • Rest 5 minutes

Russian split jumps/slamball

Go immediately to rower for 1000m time trial.

Count lowest number accomplished in each exercise and post to comments.

The virtual shovel. Just when you think you've done it all Jeff.

The virtual shovel. Just when you think you’ve done it all Jeff.

This entry was posted on Friday, September 26th, 2008 at 10:48 amand is filed under Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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