WOD31114
PREWOD:

W.U.

30 JJ

30 Karate Jacks

10 cossack squats

5 inch worms

Shoulder Ring outs

shoulder circles

10 lunge/stretch/jump

 

 

METCON:
WOD31114

15:00 EMOM

5KB swings 70/53#

Sprint(length of driveway w/ #50/30 slam ball

 

No Score

Px: 53/35#, 30/20#

Beginner: 35/25#, No weight on the runs

Hamp has been with MCF since its opening in September 2012! Over the past year he finished out his last year of Law School. Hamp was not only dedicated to his studies, but to his workout. Over the past 10 months Hamp has lost at least 60 pounds and has gone Paleo. The month of July he was studying 8 hours a day for the BAR, and still managed to get his WOD in 5-6 times a week. This is what I call true dedication. Continue Reading...
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