WOD

Today's WOD: 3rounds for time of:

400m run (500m row alternate)
5 burpees
10 deadlifts (135lbs)
20 Single arm KB swing (35lb 10/10)

Times ranged from 13:59 down to 10:59 (Mine)

Train Hard, Train Fast, Eat-Sleep-Train!!!!

Qutoe of the Day! "If your not nervous before you begin training, than your not training!!"

Starting over

Been out for upper body for the past two weeks with wrist and bicep pain. Been killing the lower body with runs, stairs, squats, and lunges. Heres yesterdays WOD:

5 rounds at each station before you rotate to the next station. 30 seconds max effort with 30 seconds rest:

Jumpn Ring Pullups
Burpees
Slamball (20)
Bow Jumps (20")
Deadlaft (95)
Sledge Hits

Good Luck!!!

EAT, SLEEP, TRAIN!!!!