1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

November 1st 2013

October 31, 2013

Warm Up

2 rounds of Tabata (20/10) of the following:

-Reverse Jump Rope *jumping rope backwards, singles are okay, but if you can, DOUBLES!*

-Left Leg Jump Rope

-Right Leg Jump Rope

-Reverse Jump Rope

then,

30 steps Backwards Walking Lunges

30 Wall Ball Sit Ups

WOD

“Special K”

5 rounds for time of:

-10 Bar Facing Burpees

-10 Box Jumps (30″/24″)

-100 yd. Shuttle Run Carrying Med Balls (20#/14#; 10-10yd Sprints)

-10 Ground To Overhead (95#/65#)

Advanced Athletes

-1RM Snatch

-1RM Clean and Jerk

-2RM Back Squat

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