“Violent encounters require a modern weapon.” The first weapon you need is in the knowledge and understanding of self defense, as Coach Tony Blauer explains. 

Don't be a victim sign up for our Self Defense seminar - Saturday 22nd at 12pm

 

WOD 041117

Would you rather have the perfect treehouse or sailboat?⠀

Metcon

Metcon (Time)

1 Round FT:

-100m Overhead KB/DB Carry
*15 Burpees
-100m Front Rack KB/DB Carry
*30 Burpees
-100m Farmer's KB/DB Carry
*45 Burpees

RX+ (70/53)
RX    (53/35)

Out of Town WOD

10 ROUNDS FOR TIME: 10 SITUPS 10 BURPEES

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD