8/28/13 WOD

Happy Birthday to Lierin!  This is her little gift to you…


First she said that we should all spend 15 minutes finding a 1RM squat snatch. But wait, there’s more!  It’s the gift that keeps on giving… She said that once that was done we should all do this WOD:

6 RFT of

  • 8 Wall Balls, 20/14 lbs
  • 8 Pull-ups
  • 8 Front Squats
  • 8 Handstand Push-ups
  • 8 Box Jumps, 30/24 in
  • 8 Shoulder-to-Overheads
  • 8 Burpees

Then she said anyone who took longer than 12 minutes to finish it was a total dork who probably likes Penn State.  That’s just mean, Lierin. There’s no need for that. Totally uncalled for. Happy Birthday.


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