WOD 10-30-2013

AMRAP 16 min.
Run 200m
10 Wall Ball 20/14#
10 Knees to Elbows
Compare to 04-18-2012

Skill: 15 one arm KB Swings 53/35#
30 Back Extensions (yes, again)

Please note that I have started posting the results in the same post as the WOD. This will make it easier to look up your results in the future.

A group of CFR- Warrior dash folks are meeting at the gym between 7:00 and 7:15 AM on Saturday to head down for the race.



  1. As you guys know, I am very very frail and with such a low body fat percentage I get cold EASILY. Any ideas on staying warm at the Warrior Dash? I was thinking I could wrap 4-5 Turkey legs in aluminum foil and stick em in my pants. The added heat would be nice and as an added bonus if I get hungry I can just eat one (or 3) of them.