Quads

Quads of Steel!

We’re on to our first Whole30 Drawing if you did last week’s challenge of training 5 times (4 at WCF) and did the Whole30.  We’ll be drawing for your choice of a $50 Rogue or LuluLemon gift card.  I’ll draw Monday night and post on the blog and Facebook on Tuesday.  The submission form is below the WOD.

WEEK 2 CHALLENGE:  DRINK 1 GALLON OF WATER PER DAY

30/Sept/2013 Monday WOD

Back Squat 5×5

Skill:  Muscle-Up and HSPU practice between back squat sets

WOD:  “Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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Click here to go to Whole30 Week1 Submission Form