Thursday 11 October

Warm up:
400m run/500m row
5x wall balls
5x pull up's
10x elephant walks
10x Back extensions
10x air squats
10x pass through's
Shoulder Mobility
Hip Mobility

Wod:
21-15-9
Thruster
Deadlift

Thrusters
RX 95/65
B.) 75/45
C.) 45/30

Deadlifts
RX 225/155
B.) 185/135
C.) 155/115

**Saturday everyone will meet @ 0730 at Harvey gym to car pool to Barbells for boobs** 

Flip a Tire and Push a Car, Say what?

Just because the Box is closed does not mean you can't WOD...

Great work to everyone who came out this morning. The Wod did not disappoint and Everyone did A great job.. Those tires "appeared" at the box and well, we put them to good use. 

WOD 

3rounds 

Push a car down the parking lot and back

100m Heavy tire flips

sprint to the pull up bars

40x K2E

sprint back to the where the kettle bells are 

40x Kettlebell swings

1:1 rest ratio

Yeah these Badasses pushed a car.! 

Great Work Centurions. Looking forward to doing more Outside Wods and well 

I think Saturday classes might just get more interesting.