August 28, 2017



For time:

5k run


This is a great test of aerobic capacity if you push it. Make sure you get the lower half warmed up, have a good pacing strategy and try to PR!



Main WOD


12 Min AMRAP:

12 Overhead Lunges (53/35 KB)

12 ring dips

12 wall balls (20/14)


Hello shoulders. Get those shoulders primed to work for 12 minutes and make sure you warm up the dips sufficiently. Best strategy is unbroken on everything, don't come out of the gates too hot or it'll be a long 12 minutes. 

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