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W.O.D. Wednesday 5-8-2013

"Strengthen Your Brothers"

W.O.D. Wednesday 5-8-2013

Want to start out by saying how blessed we are to work with all of you. Makes each day special.

WOD – 8 min AMRAP

10 Wallballs
10 Burpees

Accessory Work
GHD sit-ups 5 x 10
Reverse Hyper 5 x 10
Front Raise 2 x 12
Lateral Raise 2 x 12
Barbell Bicep Curl 3 x 8
Reverse Curl 2 x 12

Perform accessory work nice and smooth. Try to feel the muscles work.

Comments: 4

  1. Brook says:

    Finished 5 complete rounds plus the 10 wallballs in round 6. Used 10lbs on the front and lateral raises. 35 lbs on the curls and 15 on the reverse curls.

  2. Evan says:

    4 rounds plus 8 wallballs

  3. slinkadink says:

    6 rounds completed, 3 burpees shy of 7 rounds, Tisho finished 7 rounds

  4. Santa Marias' + 1 phillips says:

    Mike: 7 rounds with 20lb ball
    Teresa: 4 rounds with 6/14 lb ball
    Callie: 3.5 rounds with 14 lb ball
    Sterling: 5 rounds with 14 lb ball.

Comments are closed.