WOD – January 9, 2014

**There is now a 330pm wod on Fridays**

*Kickball is tomorrow at 11am at Anthem Hills Park!  Click event link for more details!*

Work Out of the Day

Deadlift 3-3-3-3-3


140605 Mainsite WOD

21-15-9 reps for time of:deadlifts, 225/155lbspullupsPost loads and times to beyond the whiteboard.BasicsIn teams of 2 for time:100 down ups100 front squats, 20/14lbs100 v ups100 ball slams, 30/20lbs *100m run, 20/14lbsOne athlete works through the reps while the other athlete runs 100m.  On down ups and v ups, the partner runs with the 20/14lb ball.  On front squats and ball slams the partner runs without a ball.  Post time to beyond the whiteboard.


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