July 30, 2010: Nicole Polizzi aka Snooki gets taken away by police in handcuffs for drinking on the beach in Seaside Heights, New Jersey.

5 mins
10 ring rows
10 pushups
10 air squats
10 wallball

400 m run



AMRAP (As Many Rounds as Possible) in 20 Minutes:
Run 400m Max Rep Pull-ups
Score total number of pull-ups

When you come off the bar…you run 400m….you only get one chance at max rep pullups per round so hang on!

Freshie WOD

Band the pullups

Homegrown WOD
If you don’t have a pull-up bar sub in pushups..if you dont have room to run.. sub in 50 walking lunge.

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