Put Up or Shut Up!!

Fran Leftovers!!


Quote Of The Day:  ” Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” – William James 

Hope all of you have a wonderful weekend.  There should be some amazing weather in store for the next couple days so get out and enjoy…  do something fun and exciting!!    


200m Run 

30 Wall Ball Toss (20/14) 

30 Box Jumps (24″/20″) 

400m Run 

25 KB Swings (53/35) 

25 Ring Dips 

200m Run 

20 Handstand Push Ups 

20 Burpees

  1. Monique said:

    Awesome WOD!

  2. Linda Thomas said:

    I am going to have to get myself a helmet for when I do wall-balls, I have a big red mark on my chin from taking a wall ball to face. OUCH! Loved the work-out though and I love the 6:00am class.

  3. Sequoyah said:

    That WOD was harder than it looked. Crossfit makes me happy.

  4. Cris said:

    way to go guys! You all are BAD ASS!!

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