WOD 10/30/13

WOD 10/30/13

Today is Patriotic Day! 'Murica! ;-)


Rounds of:

200m Row

20 Wall Balls

20 Supermans (opposite arm and leg)

30 Double Unders

Partner WOD

30 Partner Tire Flips for Time


EMOM (Every Minute On the Minute)

1 Sprint

5 Push Ups

*EMOM means every time a new minute starts you and your partner have to stop doing tire flips and do the sprint and push ups. Whatever time you have left in the minute you try to flip the tire as many times as possible. The workout is done when your team has completed 30 tire flips.

Tire Flip Technique


Core Routine