Nabil resting after a gruesome set of “side-planks” while on the velvet grassy knoll of Maui.

As the holiday season comes near, many of you will be traveling to visit family and friends. Personally, it is my favorite time of the year because I get to catch up with old buddies and family I haven’t seen all year. Unfortunately, this “reunion” comes with some not-so-healthy diet and exercise habits. First comes the turkey and pie coma followed by a December of “cocktail” parties, all the while, being too sluggish to exercise. We all know the repercussions for these choices and we all know how horrible it feels when we do our first workout after returning from vacation.

Don’t make “travel” as an excuse to avoid exercise. There are plenty of workouts you can do with little or no equipment. Check out this 22-page list of TRAVEL WODS compiled by Shane Skowron, that you can do while on your travels. Having this list with you will definitely help ease the stress of trying to think of which workout to do without having do design one. Even better, get a couple of your friends and family members to one of these WODS during vacation. It will make it much more exciting! Plus, you just might persuade a family member to start exercising more!

You can download the Travel WODS here.

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Wednesday’s WOD:

A.) Deadlift (pause at bottom)
2-2-2-2-2

B.) 2 rounds for time:
15 Handstand Pushups
30 Knees to Elbows
60 Double Unders

** Perform 3 burpees for every break on any set**

results:

Red Bull, Monster, Rockstar. You see these energy drinks everywhere. Grocery stores, gyms, gas stations, and even school vending machines all have them. Unfortunately, these drinks are quickly getting in the hands of teenagers at an alarming rate. A recent study found that 31% of teenagers in the U.S. drink energy drinks. This is 4 million more kids than 3 years ago. Not that ANY of you “smart” and “health conscious” Sweat Shoppers actually drink this kind of stuff, many people  simply don’t realize what is actually inside these potent “energy grenades”. Check out some of these nutrition facts on the popular energy drinks:

Sugar and Caffeine content in 1 bottle:

Red Bull: 27g sugar/80mg caffeine
Full Throttle: 52g sugar/ 144mg caffeine
Monster: 54g sugar/160mg caffeine
Rockstar: 60g sugar/160mg caffeine
Monster XXL: 81g sugar/240mg caffeine!!!

These crazy high numbers don’t even include the other stimulants in the drinks that interact with caffeine. Stay away from these drinks and especially keep your kids away from them.

Still not convinced?? Check out this video on ESPN’s E:60 of the dangers of energy drinks in sports.

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Wednesday’s WOD:

3 Rounds

3 Minutes: Row for calories
2 Minutes: Box jump for REPS
1 Minute: Power Clean for REPS

“Rest” 4 Minutes (200m must be completed during this time).

results:

For some time, coaches have advocated the use of static (non-moving) stretching prior to practice and competitions to prevent injury. Although static stretching seems like a great thing to do for ones flexibility before practice and games, many coaches overlook what physiologically happens to the muscle during static stretching. In sports or exercises that involve powerful movements, static stretching before hand has shown to be highly detrimental to performance. On the contrary, dynamic stretching, which involves stretching while moving has shown to be beneficial. At my time at Cal Poly, I conducted a “mini-study” that compared static versus dynamic stretching on vertical jump height and other impluse and power measurements. Heres what we did:

-Participants first engaged in a 10-minute dynamic stretching session which involved the same stretches as the ones we do before the workout in the Sweat Shop (elbow to instep, inverted toe touch, squats, knee hug to lunge ect).
-Participants then performed 2 vertical jumps on a force platform which measured jump height, power, and time of movement.
-Participants then underwent 10-minutes of static stretching which involved “non-moving” stretches like seated knee hugs, and seated toe touches.
-Participants then performed the same vertical jump test as before.

Here were the results when comparing dynamic versus static:

- Vertical jump height decreased by 18% after static stretching.
- Power decreased by 23 % after static stretching.
- The time of the movement increased by 8% after static stretching.

These results support many research studies that suggest that static stretching can induce muscle strength and force deficits. This is because over-stretching can make the muscle tendon unit too compliant than necessary for explosive movements.  In less scientific language, the elastic component of the muscle is decreased, therefore decreasing the amount of force that can be produced. Like a new rubber band versus an old over-stretched one. Most powerful and quick movement skills like vertical jumping are affected by this decrease in energy.

Static stretching is not bad. It is essential in functional training to gain full range of motion, however there is a time and place for it. Stick with dynamic stretches before and save static stretches to after competition and exercise. At the Sweat Shop we do well at keeping up with the pre-workout dynamic stretches, however, don’t forget to give our foam rollers some love and get some stretching in after the WOD.

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Tuesday’s WOD:

A.) Front Squat
3-3-3-3-3

B.) “Lil Zook”

750m Row
15 Ring Dips
25 KB Swings
403m Run

results:

Over the past 5 months, teams from Diablo Futbol Club have been training hard at the Sweat Shop. Nabil and I are pleased to see the high-level improvements in strength, explosiveness, and endurance in all of the DFC athletes. As the high school soccer season comes near, we are confident their hard work and determination that they have displayed at the Sweat Shop will undoubtably help lead their teams to great succes!! Check out this video of the athletes getting after some killer workouts at the Sweat Shop!!!

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Legitness of the Week

Tammy Power Clean PR 140×1 (SWEAT SHOP RECORD)/Deadlift PR 220×3
James G. Power Clean PR 105×1/Deadlift PR 131×3
Dustin Power Clean PR 105×1
Valerie Power Clean PR 65×1
Jim D. Power Clean PR 165X1/Deadlift PR 275×3
Brandon Power Clean PR 180×1/Deadlift PR 355X2
Josh Front Squat PR 295×1
Lones Overhead Squat PR 110×5
Donna C. Overhead Squat PR 75×5
Nima Overhead Squat PR 105×5
Mike B. Overhead Squat PR 105X5/Deadlift PR 305×2
Mark M. Overhead Squat PR 165×5
Jessica Overhead Squat PR 110×5
Valerie Overhead Squat PR 50×5
Christin Overhead Squat PR 70×5
Jin Overhead Squat PR 155×3
Eric Overhead Squat PR 135×5
Dustin Overhead Squat PR 75×5
Justin Overhead Squat PR 135×5/Deadlift PR 345×3
Steve Overhead Squat PR 120×5
Rob K. Deadlift PR 255×3
John Deadlift PR 205×3
Amy G. Deadlift PR 175×3
Dave Deadlift PR 335×2
John Mont. Deadlift PR 105×3
Joel F. Deadlift PR 330×3
Cassie Deadlift PR 160×3
Kasi Deadlift PR 190×3
Nik Deadlift PR 355×3
Mark M. and Jennifer tie the KNOT!!
CJ Ties the Fight Gone Bad Sweat Shop record! 365!

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Friday’s WOD:

For time: 1 set of each:

15 Squat Cleans
15 Power Cleans
15 Front Squats
15 Front Squats

*Each of the above are followed by:
15 Ring Dips
15 Box Jumps
1 Rope Accent

results:

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Thursday’s WOD:

A) “Pre-Workout”

5 Rounds of the following:
5 Pullups
10 Pushups
15 Squats

B). “The Workout”

5 Rounds
3 Minutes to complete each round

20 KB Swings
12 Knees to Elbows
Double Unders for REPS

30-Second rest between each round

results:

Here’s one for any of you that still eat McDonald’s and other fast food. If you’ve seen Fast Food Nation, you’ll know that the McDonalds chain’s offerings have got a whole lot of icky ingredients.  Although thinking about it is pretty gross, check out the Happy Meal art project by Sally Davies that provides evidence that Mickey D’s food contains some sketchy stuff. In this project, Davies takes a Happy Meal-sized burger and fries, puts it on a plate in her living room, and takes a photo of it every day…… FOR 137 Days!!! Check out the pictures here. You’ll notice that day 1 and day 137 look scarily similar.

What’s even more entertaining is the response from the McDonald’s representative. She states that because the meal did not compose, it’s a representation of how “good” the quality of food at McDonalds is. HA!! You all can be the judge of that. I don’t think my tummy would enjoy something that can resist decomposition for 137 days! Would love to hear your comments below!!

Look, food preservatives are everywhere. Without them, tons of food would rot before it even reached the grocery store shelves. A world without preservatives would be a hungry one, and one without much variety. However, many preservatives can cause more trouble than they’re worth. Cancer, allergic reactions, and digestive problems are all associated with preservatives. You have the choice to pick which foods you want to eat. If you stick to local meat, fruit, and vegetables, preservatives should be easy to avoid.

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Wednesday’s WOD:

A.) As Many Rounds as Possible in 18 Minutes:
7 Deadlifts
7 Burpees
7 Pullups
7 Box Jumps

B) Foam Roll and Stretch Party

results:

DJ Hollywood, aka Josh White has provided the Sweat Shop with some quality workout tunes.

Sweat Shoppers, it’s about that time for some new tunes! By now you should probably know all the lyrics to Drake’s “Forever” and are probably quite annoyed of hearing the Celine Dion national anthem sound off while you attempt a 1 rep max deadlift. However, as you all are the ones getting after the WOD’s, we are holding you responsible for supplying us with your favorite workout jams. Josh has been legit at giving us plenty of good beats, however, the more of you that bring tunes the more variety we will have. If you have some good mixes in your possession that do not include country, smooth jazz, or acid techno, please burn them onto CD’s and we will get them on the the Sweat Shop iPod. Or, just make a playlist on your iPod and bring it with you to the Shop.

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Wednesday’s WOD:

A.) Snatch
2-2-2-2-2

B.) 3 Rounds (2 Minutes each round)

200m Run
15 KB Swings
Box Jumps for REPS

*No rest between rounds

results:

As you all know, Nabil has finally taken a much deserved vacation. As he is probably hitting up the waves, climbing up coconut trees, making a WOD out of surfboards, expanding his coffee addiction to hawaiian brew, and devouring the numerous amounts of meat at the Luaus in Maui, I thought it would be a great time to shout out some appreciation for the Wizard of the Sweat Shop. For as long as I’ve known him, Nabil has always put unrelenting passion in everything he does. This especially holds true for the Sweat Shop. Ever since he opened the Sweat Shop 1.5 years ago, he has spent the majority of every day figuring out ways to give the members at the Sweat Shop the best experience. While he is not instructing, he constantly looks for better training techniques, workouts, and ways to make coming to the Sweat Shop fun and exciting. As someone who has known him for a while, I can tell you that very few things get Nabil more excited than seeing the excitement on the face of a member that gets a personal record or achieves a goal.  Nabil’s hard work and passion for the Sweat Shop has paid off tremendously. I have yet to come across a more informed, passionate, and fun group of CrossFitters. This is a testament to Nabil’s willingness to share his knowledge of health and fitness with everyone and more importantly, his ability to keep it real. In the world of fake, goofball, mirror-staring, bicep curling, over-tanned trainers, I’m happy to be able to work with a quality trainer like Nabil. I think he finally deserves a LEGITNESS OF THE WEEK.

Big ups and cheers to Nabil! Enjoy your vacation!

Seriously, name another coach you have had in the past that actually does the workouts that he makes you do, cooks you breakfast on occasion, wakes up every morning at 6 a.m. with you, and yells “10 SECONDS!!!!” in a loud childlike voice before workouts??

Feel free to leave any worthy comments about Nabil in the comments sections… Funnier ones requested…

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Legitness of the Week

PR’s GALORE!!!!
Lones Power Clean PR 115×1
Brent Power Clean PR 65×3
Michelle Power Clean PR 85×1
Kristin Power Clean PR 125×1
Don S. Power Clean PR 175×1
Jessica Power Clean PR 105×1/Deadlift PR 210×1
Matt Power Clean PR 175×1/Deadlift PR 305×1
Katherine Power Clean PR 75×1
Justin Power Clean PR 195×1/Deadlift PR 365×1
Eric Power Clean PR 130×1
Lauren Power Clean PR 65×5
Alex Power Clean PR 295×1
C.J. Power Clean PR 227X1
Joe Power Clean PR 135×1
Steve Power Clean PR 135×1
Joe S. Deadlift PR 293×1
Nathan Deadlift PR 335×1
Rob Deadlift PR 270X1
John P. Deadlift PR 205×1
Jim D. Deadlift PR 275X1
Chris G. Deadlift PR 385×1
Amy G. Deadlift PR 175×1
Mike S. Back Squat PR 205×1
Ron Deadlift PR 230×1
Cassie Deadlift PR 155×1
Marisa Deadlift PR 165×1
Joel F. Deadlift PR 325×1
Josh Deadlift PR 415×1
Brian Deadlift PR 369X1
Dustin Deadlift PR 155×3
Dustin smashing the run from the bottom of the Lyon Street Stairs in SF…… TWICE!!
After a heavy night of drinking and very little sleep, Brian makes it out to run the Lyon Street Stairs…..
After 1.5 years of running the Sweat Shop night and day, Nabil finally takes a vacation!
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Friday’s WOD:

A) Power Clean
Work to 1 rep max

B) 3 Rounds
2 Minute clock for each round

200m Run
7 Power Cleans
Burpees for REPS

30-Second Rest between each round

results:

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Thursday’s WOD:

A) As many rounds as possible in 10 mins
70m Run
15 Push Press
15 Box Jumps

B) For time:
70m Run
15 Burpees
200m Run
15 Burpees
403m Run
15 Burpees

results:

Andrew, Ryan, Jake, and Nick reviewing the basics of the back squat with dowels.

Despite previous concerns that children would not benefit from strength training or that the risk of injury was too great, more doctors, coaches, and exercise scientists agree that strength training can be a safe and effective method of conditioning for children. One of the primary “scares” of youth strength training is that it is dangerous and will stunt a child’s growth. In the several years I have studied Kinesiology, I have yet to come across any legitimate evidence that supports the claims that youth strength training is dangerous and detrimental. Conversely, when instructed correctly, strength training programs for youth may be very beneficial. Early exposure to strength training allows young athletes to perform strength exercises correctly and safely. This will only benefit them as they grow older and enter intensified strength and conditioning programs in high school and college down the road. Check out this article by Bill Star, who debunks some youth strength training myths and highlights the real hidden benefits from a properly instructed youth strength program.

From the article:

The concept of sparing a child from doing anything strenuous is now very prevalent in this country. Just walking a few blocks to catch the school bus is out of the question. There’s no mystery to me why the country is facing an epidemic in the form of obese young people: we have encouraged them to be lazy.

What parents need to understand is that by helping their children get started on some sort of strength-training program, they greatly reduce the odds of them getting seriously hurt when playing any sport. Stronger legs help stabilize the ankles and knees. Stronger shoulders keep the shoulders, arms and elbows from harm, and a stronger back can mean the difference between getting up after a violent impact and being carried off the field on a stretcher.

Strength is a valuable asset at any age. Consider the infant before he becomes a toddler. What does he do a lot before he actually toddles? He squats—and perfectly, I might add. The squatting eventually makes his legs strong enough to support him, and he takes his first steps. This is the beginning of the bell curve, and strength is the most important factor in movement throughout life. At the far end of the curve, the octogenarian, after hip-replacement surgery, has to gain enough strength in her legs before she can walk again.

Read full post here.

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Wednesday’s WOD:

500m Row

4 Rounds of:
10 Front Squats
12 Pullups
200m Run

Finish: 50 Double Unders

results:

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***Reminder: Nathan’s gym CrossFit Adventure will be showing Food, Inc. at 7pm tomorrow Friday, Oct. 1 as part of their soft grand opening. Free healthy snacks and healthy information will be provided. Check CrossFitAdventure.com for details and directions.***

Get your popcorn ready! Nathan’s new gym, CrossFit Adventure, is hosting a free movie night as part of their soft opening this weekend. They will be showing Food, Inc. at 7pm this Friday, Oct. 1. They will be providing a variety of healthy snacks. For more information and location, check out their website at www.crossfitadventure.com.

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation’s food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government’s regulatory agencies, USDA and FDA. Our nation’s food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won’t go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

Featuring interviews with such experts as Eric Schlosser (Fast Food Nation), Michael Pollan (The Omnivore’s Dilemma, In Defense of Food: An Eater’s Manifesto) along with forward thinking social entrepreneurs like Stonyfield’s Gary Hirshberg and Polyface Farms’ Joel Salatin, Food, Inc. reveals surprising—and often shocking truths—about what we eat, how it’s produced, who we have become as a nation and where we are going from here.

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Tuesday’s WOD:

A) Deadlift
1-1-1-1-1-1

B) 403m Run
15 Pushups (release at bottom)
50 KB Swings
403m Run
* 3 Burpees for every break on KB Swing

results:

At the Crossfit level 1 certification I attended 2 weeks ago, I was lucky to listen to an introductory lecture by Adrian Bozman, one of Crossfit’s Master trainers. One really cool topic he hit on was the importance of implementing functional exercises in Crossfit gyms. He spoke about 4 important points when explaining Crossfit’s principles of functional movements.

The first point was that functional movements are Natural. The movements learned at Crossfit are natural in the sense that no one person can lay claim to have invented the initial movement. Think about squats and deadlifts. How often do you stand up out of a chair or pick something off the ground? All we do at Crossfit is add a barbell, medball, or kettlebell to it.

The second point was that functional movements are Elemental. These movements are elemental in the sense that they follow a universal motor pattern. In functional exercises such as squats, cleans, deadlifts, kettlebell swings, and most sports movements such as jumping and running, ALL follow a similar motor pattern to extend the hip and knees together. Isolating either one with a machine only retards the improvement of your natural motor patterns.

The third point was that functional movements are Essential. They are essential in the sense that you cannot live a quality life without them. Think of what puts people in nursing or rest homes? Much of it is caused by the inability of a person to perform daily movements on their own. Crossfit focuses on essential functional movemnts like squats, cleans, and deadlifts, which can buffer the body to resist this decline in functionality from “aging” problems. What’s the likelihood of a 60 year old that could perform a proper deadlift or squat being unable to get out of bed or out of a chair? Very unlikely.

The last point was that functional movements are Safe. Yes safe. Compared to the isolated, single-joint counterparts, functional movements that follow our natural motor patterns and when performed correctly are safer!!!!

So who’s ready to do a quick set of prone leg curl machines??

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Legitness of the Week

Brian O. 125×5 Overhead Squat (PR)
Lucinda 55×5 Overhead Squat (PR)
Cody 145×5 Overhead Squat (PR)
Jessica 110×5 Overhead Squat (PR)
Jin 150×5 Overhead Squat (PR)
Joel 293×3 Deadlift (PR)
Charlie 305×3 Deadlift (PR)
Chris G. 357×3 Deadlift (PR)
Amy 145×4 Deadlift (PR)
Cassie 85×5 Deadlift (PR)
Ellie 185×3 Deadlift (PR)
CJ 335X3 Deadlift (PR)
Valerie 115×3 Deadlift (PR)
Brandon 305×3 Deadlift (PR)
Rob K 210×3 Deadlift (PR)
Marisa 115×5 Deadlift (PR)
Josh 265×3 Front Squat (PR)
Heejin 55×5 Overhead Squat (PR) & 125×3 Deadlift (PR)

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Friday’s WOD:

4 Rounds for time

403m run
10 Pullups
20 Pushups
30 Squats

results:

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Thursday’s WOD:

A) Deadlift
3-3-3-3-3

B)  500m Row
20 Wall Balls
15 Burpees

results:

Think of how many times you find yourself at the Sweat Shop staring at the whiteboard at an exercise or WOD and say, “damn, that’s not for me” or “man I’m terrible at those.” We all have gone through this plenty of times. Even worse, we made it all the way to the Sweat Shop, and have to actually do it! Although it may seem  daunting to have to perform tasks that you are not good at, in the long run, you are benefiting from it. This is one of Crossfit’s main goals: To identify deficiencies in your physical capacity and improve on them. What I love about Crossfit’s routine is that there is none. This model of fitness encourages you to disinvest in any typical “routine” such as sets, reps, rest periods, exercises, order of exercises and periodization and to be able to perform any task given to you. I really believe in this model simply because it is natural. In life’s daily tasks, you will encounter unforeseeable challenges and will have to perform well on the spot. It is so easy for us nestle in our exercise comfort zone and continue to do only what we are good at. Don’t limit yourself to your experiences and keep progressing!

***Labor Day Schedule***  In observance of Labor Day, CrossFit Sweat Shop will have just one class on Monday September 6th – 9AM

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Friday’s WOD:

A) Deadlift
Work to a 3 rep max

B) 5 rounds

Each round has a 3 minute clock to complete:

10 Burpees
200m Run
Deadlifts for REPS

REST 1 1/2 minutes between rounds

results:

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Thursday’s WOD:

A) Back Squats
5-5-5-5-5
Weighted Ring Dips
5-5-5-5-5

B) 4 Rounds
90 seconds each round

12 KB Swings
70m Run
Box Jumps for REPS

*No rest between rounds

results:

If you haven’t noticed, there has been a “tropical” aroma around the Sweat Shop recently. You may also have noticed some “wood like” shavings on the floor and have been wondering why Nabil has a jagged saw in the Sweat Shop cabinet. The answer to these inquiries is our infatuation with Coconut Water. Really?? Coconut Water?? Not only does it serve as a sweet, nutty, delicious beverage, coconut water contains several important electrolytes for rehydration and replenishment after a grueling Sweat Shop WOD. Because of high levels of potassium, water content, and natural sugar, many people are turning towards coconut water for a post exercise beverage and abandoning the corn syrup-filled Gatorade. Check out this article by Dr. Bruce Fife, which highlights the health benefits from coconut water.

http://www.coconutresearchcenter.org/hwnl_4-4.htm

ALSO, check out this post by Nathan, Sweat Shop member and Crossfit Adventure owner, about where to find the best coconut water products.

http://crossfitadventure.com/2010/01/31/coconut-water/

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Legitness of the Week

Kristin 105×3 Overhead Squat (PR)
Chris G. 145×3 Overhead Squat (PR)
Amy 50×3 Overhead Squat (PR)
Jessica 105×3 Overhead Squat (PR)
Mike S. 115×3 Overhead Squat (PR)
Jin 135×3 Overhead Squat (PR)
Nathan 175×3 Overhead Squat (PR)
Joel 95×5 Overhead Squat (PR)
Cassie 55×5 Overhead Squat (PR)
Heejin 55×3 Overhead Squat (PR)
Brenna 70×3 Overhead Squat (PR)
Nik 195×3 Overhead Squat (PR)
Ellie 105×3 Overhead Squat (PR)
Alex 455×1 Back Squat (Sweat Shop Record)
Alexa 115×3 Back Squat (PR)
Jim M. 155×3 Back Squat (PR)
Lucinda 85×3 Back Squat (PR)
Alex opts to power snatch all 30 reps of last Saturday’s “ground to overhead” workout
Nathan donates a brand new 40lb. vest to the Sweat Shop as a gift!

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Friday’s WOD:

4 Rounds
Each round has a 3 1/2 minute clock to complete:

200m run
5 Burpees
10 Push Press
Front Squat for REPS

REST 1 1/2 minutes between rounds

results:

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Thursday’s WOD:

403m run

3 Rounds
15 Deadlifts
12 Box Jumps
9 Handstand Pushups

403m run

results:

Photo courtesy TomC

The Ultimate Painkiller

Often times, during daily struggles and strife, we are so tempted to quit.  How strong is your tolerance for problems in life’s many struggles?  With so many things weighing heavy on our shoulders these days, our tolerance is tested. The Sweat Shop WODs test us daily.  It builds the mental fortitude to conquer struggles and push through pain.  We want to see every struggle, suffering and the workout of the day as an opportunity to breakthrough and not bail out.

More importantly, we go through this TOGETHER. This is another great reason why a Crossfit gym is better than the lonely, self-motivating Globo Gyms.

Dr. Steven M. Platek, believes that the camaraderie in CrossFit can get you through the nastiest WOD. In this article, He draws some science and social history that shows us why pushing through pain “together” in a workout is easier to alleviate than doing so alone.

In the article,

“ We embrace the feeling of team support, and when our support system is threatened, our brains respond using the same exact systems as those used when we are physically injured. This occurs in order to motivate us to get back into the group.”

In my 2 weeks at the Sweat Shop, I’ve noticed this camaraderie. How do you not get pumped up when you are dog tired, sweaty, wanting to quit, and hearing Tammy yell, “Come on push it!! Let’s Go!” at the top of her lungs. KEEP IT UP!!

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Tuesday’s WOD:

21 Wall Balls
21 Pullups
21 Box Jumps
403m Run

15 Wall Balls
15 Pullups
15 Box Jumps
200m Run

9 Wall Balls
9 Pullups
9 Box Jumps
50 Double Unders

results: