20/Feb/2014 Thursday WOD WOD: “Adrian Gone Bad”

KB swing (1.5/1)

Split lunge jumps

burpee (hurdles 12’)

Strict pull

Ball slam 30/20*


Notes from the coach:  3 rounds of 1 minute at each station plus 1 minute rest.  Will be 17 min. workout total. *score is total reps!  Squat for ball slam. Should be a day barring injury that everyone RX’s!


Sport: 3 max set of ring dip + 25 ghd sit up between each.