Workout of the Day for Wednesday 7.11.12

Wednesday would be a good day to bring some athletic tape or wrist straps to gym!


5min. Roll

Partner Shoulder Stretch

4 Rounds:

5 Superman

10 Hollow Rocks


15 minutes of

Kipping Pullup Practice



5 Rounds For Time

Bear Crawl (100ft)
Broad-jump (100 ft)

Three Burpees After Every 5 Broadjumps

(20 minute time cap)


Enlarge image

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


10 Hollow Rocks

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