10/20/2014 – WL, Sr


Tags will be included in the title of the wods form here on out to let you guys know what type of stimulus/ wod we are hitting that day.
WL = Weightlifting
G = Gymnastic
M = Mono structural (cardio)
Tr= Throwing
Sr = Sprint

Front Squat (3 warm up sets + 3 work sets)

Metcon (4 Rounds for time)

Fitness &


20 unbroken front rack lunges

rx= 95/75# (walking)

4×20 @ 0:60 rest

* Sprint on your lunges, each round is scored for time.

* Note your weight used in comments


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