Friday WOD

Happy New Year! Let’s make 2017 amazing!
Please see the events page on, for details and sign up information!
The Intramural Open is coming! Team Captains have been chosen and names have been picked! Check out the whiteboard in the big room!

Core Friday
Durante Core
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
“WOD” Workout Of The Day
Metcon (No Measure)
Every 90 Sec for 9 Min: (6 Sets)
12 Wall Ball 20/14
15 Lateral Jumps (over the ball)

8 Wall Ball
10 Lateral Jumps “Over Line”

Should take about a minute to perform all work. Aim to be as unbroken as possible. This is 100% Effort. Recover the remaining time.