10 x 50m Sprints at 85-90%  – Sprint to the 100m mark and walk back as your rest.

AMRAP in 5 minutes:
20 Double Unders
10 Push Ups
5 Deadlifts (225/155)(315/205RX+)
Immediately followed by 3 rounds of
200m Run
10 Ab Wheel Roll Outs

15 Pull Ups
There will be no 6:30 class today and no 6am class tomorrow.  Have a safe and Happy New Year!!


4 thoughts on “12/31/13”

  1. 6-7 seconds on the sprints
    5 rounds with 275# DL
    12:43 rx on the WOD
    Solid hour at the box. Happy New Years everyone! Grilling at the house tonight if anybody wants to stop by. 305-509-1766 call/text for directions

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