Friday 10-11-13

Posted | 17 comments


Friday, October 11 WOD

Warm Up

Coach’s Choice




Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x Overhead Squat*, and the even intervals are 3x Burpee + Muscle-up.

*All Overhead Squat sets begin from the floor.

This workout is scored by the load used.

After Bash

Shoulder Mobility

Travel WOD

Complete 20 minutes, every minute, on-the minute where the odd intervals are 12x Single-leg Squat, and the even intervals are 6x Pull (i.e., Row, Pull-down, Pull-up, etc.).



  1. I was discussing this with a co-worker. Was it (3 Burpees) + 1 Muscle-Up, or was it 3 (Burpee + Muscle-Up)?

  2. He also can heal himself which basically makes him unique among bruisers.
    The second benefit is huge and should not be wasted, especially since this power
    has a three round cooldown. Alternately, if you
    are using the Shadowcat costume, she will start any fight phased.

  3. * Find out how to certainly demolish and dominate every single level in Farm – Ville.
    But, I consider that most gamers wabt to get it for totally free
    instead. Neighbors: Invite and accept invitations about the
    My Neighbors page.

  4. He’s a soul mate, so I rarely even think about this
    subject. Therefore, I fear, thhe prospect foor peace in the Middle East is ratuer
    dismal. This gamke aleo took place outside off the Mushroom Kingdom and also the only 3D Super Maario game not to feature Bowsedr as
    the main villain.

  5. If you intend tto use Clearwire forr usiness purposes, this author recommends going with a hard wired
    solution such as cable or DSL. 3 easy ribbons you have earned without havijng to do too much.
    On the subject of keeping your life and information private, you must have tto stick to
    a couple hard guidelines ass you search for Farmville cheats.

  6. * Find out how to certainly demolish aand dominate every single level in Farm –
    Ville. t let your crops rot, then you will maximize your income potential.
    Not all bots are malicious but utilizing any bot is
    in opposition to thee terms of company forr Farmm -Ville.

  7. I acquired a couple of e – Books that off training course advised me to add
    Farmville neighbors, but I quickly uncovered my so identified as Farmville cheats – were very little less than the most effective game guidebook and very simple review plan that anyone could have an understanding of if they wojld just take the time to quit shopping for thhe elusive
    Facebook Farmville cheats. t let your rops rot, then you will maximize your incfome potential.
    As soon as a cheat or exploit is exposed, theiur programmers plug the hole sso that we
    can’t take advantage of it.

  8. Incredible differences between the swamps and broken homes of the Valley
    of Defilement and the crumbling ruins of tthe once prosperous Boletaria Castle clash
    alongside the murk and grim of the Stonefang tunnels aand the rudimentary beauty of the Shrine
    of Storms. Princess Marie of Baden and wife oof the 11th Dukke off Hamilton had a Victorian extension
    built-in 1844. and sso was king Duncan inn Shakespeare’s cursed play Macbeth.

  9. Everyone loves it when people get together and share thoughts.
    Great website, stick with it!

    Visit my page – Farmville 2 Cheat Codes

  10. Can you find anything that could punch holes in it.
    During this process the game will usually lull
    you into a false sese of security. Stick around for the second half of thee
    ABCs of Portland, N-Z.

  11. The educational activities, if properly planned and carrioed out, play a fundamental role iin building children.

    As more then 70 milplion i – Pads have been sold to date, the market for apps that help
    users make the most of different social networking sites has become
    etremely lucrative. Invite can provide this functionality to a Drupal website using its Invite a Friend Feature to allow users
    of a Drupal website to send and tracck invitations.

  12. Incredible differences between the swamps and broken
    homes of the Vallley of Defilement annd the crumbling ruins off the once prosperous Boletaria
    Castle clash allngside the murk and grim of the Stonefang tunnels and the
    rudijmentary beauty of the Shrine of Storms. You can build up your village and live a peaceful existence.
    and so was king Duncan in Shakespeare’s cursed play Macbeth.

  13. The problem is that you have a finite space too put the buildings in, so
    you need to be careful about when yoou buy them, and where you puut them.
    Pottsry Kiln- pottery slip, porcelain, terracotta
    orange clay, glazes. Aree yyou one of the 64 million users playing Farm – Ville 2.

  14. In My Bambino site you ccan find so many interesting aspects like it would bbe more of learning,fun as well ass
    challenging to the players. 90s and noughties: now companies are striving to find common ground
    with their customers, so thhey can plug themselves into the fruitful
    social environment that haas been created byy the Internet
    and its major networking sites. Boy dress up gajes involve the creation of
    an avatar.

  15. I was suggested this website by my cousin.

    I am not sure whether this post is written by him as no
    one else know such detailed about my difficulty.
    You’re amazing! Thanks!

  16. What’s up to every one, the contents existing at this web site are in fact amazing for people knowledge, well, keep up the good work fellows.

  17. I am sure this paragraph has touched all the internet users, its really really good piece of writing on building up new web site.

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Links:Longchamp Pas Chercheap beats by dreGiuseppe Zanotti HommeCheap Beats by Dre