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CROSSFIT WOD

Tuesday
September 16, 2014

We will be doing ou first Lurong Challenge Wod "The Olympian" on Wednesday. Lurong Wods can be made up during any open gym hours. All 3 must be completed by Sept. 29th....

5 Rounds for time:
Run 400m
20 Wall Balls
15 Knees to elbow


Post Wod mobility work (approx.15 min):
3 rounds of:
35 Back Extensions
with 1 of the following each round:
4 Min Over head Squat Hold
4 min Hamstring stretch (2 min per side)
4 Min Couch Stretch (2 min per side)

Previous WODS and Results

Next on-ramp starts on:

Monday September 29th

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WOD GOD OF THE MONTH

ERIC LATRONICA