140628 ~ Happy Long Weekendish...

What a better way to spend a Canada Day long weekend(ish) then moving around some odd objects at the box?  Today's WOD is what you call "Different"...but should be fun!  Always be ready for the unexpected....odd objects included! 

Have a great weekend!!!


''Flippin Row!"

5 Tire Flips

15 Calorie Row

- Rest 3 min -

With an 8 minute running clock complete:

30 Stone Shoulders

- Rest 3 min -

"Lunge & Climb"

3:1 Ladder Up

3:1, 6:2, 9:3, 12:4 etc....

Double KB Front Rack Lunge (50/35 in each hand)

Rope Climb

- Rest 3 min -

"Jump N' Sprint" - Tabata Mash Up

Hurdle Jumps

20m sprint

Complete 8 rounds of :20s of hurdles followed by :10 rest, followed by :20 of 20m shuttle by :10 rest. 

Cash Out

12 min of Mobility!!

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