October 17

Posted: October 16, 2014 in WODs

SWOD
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)

Justin’s Farewell WOD

Partner WOD

2min plank

AMRAP

10 KB OHS 35/25

10 KB Single Leg DL 5ea

2min side plank (right)

AMRAP

10 burpees

10 KBS

2min side plank (left)

AMRAP

10push ups

10 KB SLDHP

2Min plank

AMRAP

10 KB PP

10 KB step ups 20″/18″

The Pain Train is coming:

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Comments
  1. Gerard says:

    Great workout for Justin’s farewell. Enjoyed the instruction, wish you well on your next assignment. Show them how Bolling Crossfit do it right and with intensity. Stay in touch.

  2. GP says:

    Justin, stay safe and healthy, thanks for all you did here at CFB. Sorry I missed the WOD, but will catch up next week!!

    Keep in Touch

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