October 23, 2013


Prior to the WOD we will be setting a benchmark on our 500m row today.  If you have not been tracking your workouts to this point get into the habit so that you have a point of reference in the future.

Warmup: Max Effort 500m row

WOD: Helen

3rounds

400m Run

21 KBS (1.5 Pood)

12 Pullups

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Tony Fusaro

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