Aug 30, 2011

This Saturday Sept 3rd we will be hosting the 31 Heroes Wod!

It’s that time of the month again! â€Puke with a Pal†starts this week on Wed, Thurs, and Fri any newbie can come workout at any time for free! Bring your best friend, bring your worst enemy, bring your neighbor, or bring your grandma! Anyone and everyone is welcome to hit up the WODS! Share a special moment by being responsible for someone’s very first crossfit experience. Just make sure you are willing to hold the bucket for them and drive them home…

Work Out of the DayDeadlift 2-2-2-2-2-2-2-2-2-2rest 60 sec between setsthen, “Run n Swing”

3 rounds of 3min each for max reps of:
kettlebell swings, 53/35lbs
3min rest
Post total reps and weights to beyondthewhiteboard.


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