Friday, 10/16/2015


2 Rounds:
1 minute at each station
15 seconds to transition
Shoulder-to-OH from rack (75#/55#)
Tire Flips
Row for Calories
Russian KB Swings (70#/53#)
Hand Release Push-Ups

4×25 GHD Sit-Ups

Post your results to the comment section.


  One thought on “Friday, 10/16/2015

  1. Pete
    October 16, 2015 at 7:24 am

    Loved this WOD!!! Please mix in more like it.
    Rx 156 total reps
    ghd sit ups done.


  2. Becky
    October 16, 2015 at 8:20 am

    131-s2o RX, kb 34#, box push-ups on 20″ box

    Fun Day!


  3. October 16, 2015 at 8:09 pm

    Push-ups off 30″ box, Rx for everything else.


  4. October 16, 2015 at 10:39 pm

    159 Rx: 19 OH/12 Tire/15 row/20 RKB/21 HRPU/10 OH/13 Tire/14 row/15 RKB/20 HRPU. Did 50 GHD SUs core…had to go meet wife to drop off her car. Note: could add 5 secs more for transition:)


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