Free songs
Oct201423


Main – WOD

What you do today can improve all your tomorrows.

Front Squat (5 x 2 @ 85%)

Metcon (Time)

3RFT

10 DL @225/155

20 pull ups
10 min CAP

rest 5 min

Metcon (Time)

Row 2k

40 thrusters @45

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

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