Screen Shot 2014-09-07 at 12.35.57 PM
Blurry Dan on the Burpee Broad Jump Pace.

Flat Loop run

KB Swing
KB Headcutter

5 mins for Max Distance Broad Jump

WOD – OBJ: Skill Development / All Out Efforts

20 Mins for Quality Movements  10-1 (Start 10 with just the bar & ascend in weight)

  • ADV: Hang Power Snatch or Hang Power Clean
  • Foundational: Heavy KB Swing w/ 5 burpees between sets.


Teams of 3-4 – 150 Cal Biathlon
15/10 Cal Row then Bear Crawl around track to tag the rowers flywheel so next partner can go. 1 Heavy Sandbag per team that cannot hit the floor for duration till 150 Cals are met.

2 flat loops as a team


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