Free songs
Oct201422


Main – WOD

I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.

Snatch (5 x 2 @ 85%)

Metcon (Time)

4 RFT

10 HSPU

15 burpee box jumps 30/24

Oct201421


Main – WOD

Even if you fall on your face, you’re still moving forward.

Clean (5 x 2 @ 85%)

Metcon (AMRAP – Reps)

10 min AMRAP

10 lunges @95/65

10 TTB
rest 3 min

Metcon (AMRAP – Reps)

5 min AMRAP

4 Lunges @135/95

4 TTB

Oct201420


Main – WOD

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Back Squat (5 x 2 @ 85%)

Metcon (Time)

Buy in 30 unbroken bar facing Burpees (any pause longer than 2 sec will result in restart)

3 Rounds

15 Front squats @135/95

10 STOH

5 HPC

Buy out 15 bar facing burpees (this must be as fast as possible any sort of pause will result in restart, you may want to rest a bit before attempting this part but no longer than 1min)

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