WOD 102116

When was the last time you were lost?

TONIGHT COME JOIN ALL YOUR FAVORITE COACHES AND WORKOUT BUDDIES FOR DINNER AND DRINKS!

WHERE: JALEO- 7271 WOODMONT AVE. BETHESDA MD 20814

WHEN: TODAY FRIDAY - OCTOBER 21 @ 7:30

PLEASE FEEL FREE TO BRING WHOEVER AND WE HOPE TO SEE YOU THERE!

Warm-up 7

3 sets:
10 OH Squats
Triple/Double Under Practice
Kipping Toe to Bar Progression

+

Empty Bar:
10 Deadlifts
10 Back Squats
10 Power Cleans
10 Thrusters

Metcon (4 Rounds for reps)

Four sets for max reps of:
60 seconds of DB Push Press
60 seconds of Toes to Bar
60 seconds of Slam Ball
60 seconds of Double Unders
Rest 60 seconds

Cash Out

TABATA BURPEE'S

Out of Town WOD

8 Rounds For Time:
Run 100M
30 Air Squats

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