Columbus Day WOD

Hey Shepherds!

Tomorrow, October 14th, is the federal holiday Columbus Day! Instead of shutting down shop completely, we are going to have one WOD at noon! If you aren’t lucky enough to have the day off, just tell your boss that i said you need the day off. I’m sure they will understand. 😉

The Columbus Day WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 inchworm + upward dog2
  • 4 burpees
  • 4 alt. sampsons

Fight Gone Bad!

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

*Notes: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is taken before repeating. One point is given for each rep.

After Party: 

  • 2 x 2:00 runner’s hip
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