WOD – October 12, 2015

Today we are completing the first benchmark workouts for the Fall Fitness Challenge!  You must complete at least 3 of these and post them on beyond the whiteboard. We will be repeating these benchmarks in 6 weeks!  Make sure to come in early to get your body fat measured and pics taken before you workout some time this week!  For all the details on the challenge click here.

Work Out of the Day


21-15-9 reps for time of:

overhead squats, 95/65lbs

burpees (lateral over bar)


Rest 5 minutes, then


For time:

300m row

100m sled push, 145/100lb

200m run

Post times to beyond the whiteboard.


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