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

October 11th 2013

October 10, 2013

Warm Up

5 min. Double Under work

then,

-10 Dual KB Snatch (16kg/12kg)

-10 Dual KB OHS

WOD

For time:

-25 Wall Balls (20/12)

-25 Wall Ball Situps (holding the same WB, touch the ground behind you, situp and touch the ground in front of you)

-25 Sumo Deadlift High Pulls (24kg/16kg)

-25 Walking Lunges carying the KB (left hand farmers carry)

-25 Sumo Deadlift High Pulls

-25 Walking Lunges carrying the KB (right hand farmers arry)

-25 Wall Ball Situps

-25 Wall Balls

Advanced Athletes

-1RM Snatch, 7-9 lifts

-1RM Clean and Jerk, 7-9 lifts

-Front Squat 2RM

then,

EMOM for 10 minutes of:

-5 Pull Ups

-10 Push Ups

-15 Squats

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