October 29, 2013
Get those hips mobilized by spending a few minutes with John’s weekly video.
This Thursday, wear your Halloween Costumes to WOD!! It’s going to be a fun one!
1) 3 rounds not for time:
5 hand stand push ups
12 toes to bar
2) Complete as many rounds as possible in 10 minutes of
Row 250
Run 400m
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run- 2 x 800m + 400m. Rest 2 minutes
Bike – 45 minutes