Wednesday October 7, 2015


(Maryam is a great example of an ordinary person doing extraordinary things.  She is consistent with her training, pushes herself hard, and has made huge gains since she started.  Her first FGB was 163 reps, her second 226 reps.  Massive change, simple daily actions dedicating herself to success!  Wahoo!)

Sign up on Mindbody and Post Scores to Whiteboard




  • 1st set is a warm-up, 2nd is 80%, 3rd is 85%, 4th is 90%, 5th is as heavy as possible for 3 reps.
  • Rest 2 minutes between sets.


Level 1 & 2 WOD:

1000m Row Buy In…

then (immediately)…

AMRAP in 10 minutes:
Ascending Ladder by 2’s
Overhead Squats (95,65)
Box Jump Overs (24″,20″)

MOD 1: (75,55)

MOD 2: (65,45)

MOD 3: (45,35), 3 plate BJO

MOD 4: (PVC), Step up and overs

Leave a Comment