WOD: 7-25-13

GS: 12 min AMRAP of:

10 Lateral Raises (first half)
10 Lateral Raises (second half)
10 Front Raises (first half)
10 Front Raises (second half)

All of this is done with plates

WOD L1: For time:

50-40-30-20-10 reps of:

Double Unders
Kick Outs

13 min cap

If you do not have Double Unders:

WOD L1: For time:

30-24-18-12-6 reps of: Wall Balls (14/10)
50-40-30-20-10 reps of: Kick Outs

13 min cap

WOD L2: For time:

75-60-45-30-15 reps of: Double Unders
25-20-15-10-5 reps of: Toes to Bar

13 min cap


Ahem.  From one of our members…

“I think the gymnastics programming is working…let’s just say I did a weird ugly muscleup/pullup/situp combo thing up onto a 15 foot deck to escape a potential raccoon attack last night…..these new skills possibly saved my life and was in no way an overreaction”

And it’s only going to get better/harder/weighlifting-ier,



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