Linda
Rock Em’ Sock Em
800m Run
21 Hang Power Clean
21 Box Jump Overs
400m Run
15 Hang Power Clean
15 Box Jump Overs
200m Run
9 Hang Power Clean
9 Box Jump Overs
WOD Guidance
Choose a weight on the dumbbells that allow you go unbroken on the cleans. Scale to the run to keep it a run. Jump is you can jump, scale the height of the box jump as needed. Run as hard as you can that doesn’t slow you down on the dumbbells and box jump overs.
Box Brief
A few more days still let to sign up for our Nutrition challenge! Click HERE for the details.
Challenge Dates:
Body Fat analysis: This Wednesday 10/3 & Thursday 10/4 5:45am-4pm
*You must have your body fat tested before you workout that day. Show up 15 mins before your class.
Challenge Begins: Monday 10/8
Challenge Benchmark WOD: Tuesday 10/9
Rock Em Sock Em- 14:07
Mr. consistently is back! Loved your energy today Jacob!
Rock Em Sock Em- 10:26 (35lbs)
Went heavy on those DB’s and ran hard. Witness the Fitness. Nice work Jared!
Rock Em Sock Em – 12:35
First parking lot run!
Hooray for your first running wod today! 2 for 2 in October Kerri!
13:27
Rock Em Sock Em- 8:06
9:49
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