Tuesday Wod 12.10.13

This Saturday we will be hosting our benefit Workout for Billy’s brother Shawn.  The event will start after our partner wod with the first heat starting at 10:30am.  We will have workouts running every 30 minutes.  This event is open to all.  So feel free to to invite family and friends.  Everyone that makes a donation and attends Saturday December 14th will receive a “Staying Strong 4 Shawn” T-Shirt.

We have a webpage also set up.  Please visit the www.StayingStrong4Shawn.com for more details.  And Stay tuned to our Facebook page and event tomorrow.

We hope to see you there.

 

WOD TIME!

Skill

Front Squat with a 3-5 second pause at bottom

Start at 70% and work your way up as heavy as possible

5×3

WOD

5 RFT

5-DB Snatches 50/30 (5 each arm and also from the ground)

10-Box Jumps

15-Wall Balls