168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

August 10, 2010

Sarah With The Thousand Yard Stare As She Lowers Into An Assisted Iron Cross At The Gymnastics Cert. Photo By Nicole G.



A. Option 30 Minute Time Cap
Andrew “Nutts” Nuttal

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10′

200 Double-unders

Run 400 meters with a 45lb plate

B. Option

15 Full Range Ring Dips Pause At The Bottom For A 2 Count

15 Deadlifts At 45% 1 RM

25 Box Jumps 30″ Box

50 Pull Ups

50 Wall Ball Shots

100 Double Unders

400 Meters With A 20 Lb Medicine Ball or 45lb Plate

Feel free to mix and match and go out of order on this one UNLESS you want to get on the board for doing it Rx’d.
These are some pretty spicy WODs but if you want to make it interesting put all the movements from A. or B. into a container of some sort and pick them out one at a time to determine the order you will go in.

A or B?
The B. Options Are Not Always “Easier” WOD’s, but rather an option depending on your goals and what you want out of a WOD. In this case B. is a faster paced WOD with less volume, other times you will find that the B. option is Preceded By a Strength Movement and has built in rest periods. You may decide you are in in the mood for A. one day and B. the next. Keep in Mind there is a time limit so scale it appropriately.

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  1. Mark Lee Reply

    Oh and don’t forget-the Lulu Lemon Trunk show starts at 2 on Friday. The Back room will be set up as a changing room for the ladies only and any guys that want to try stuff on can use the front bathroom.

    Save some money for Saturday so you can attend the o-lifting clinic at 12!

  2. Drew Reply

    can i be horrified, petrified and physically ill all at the same time? 30:00 cap my friend.

  3. Kristin Reply

    Are you gonna be there today Drew? I miss you guys!!! And yeah, it is possible! It happened to me multiple times last week and it doesn’t appear this week is gonna be any better! I’m actually looking forward to the gym being closed on Sundays…was bummed at first but now it feels like a gift with big old bow 🙂

  4. SilvaBack FITness Reply

    that was an intense workout loved it after it was over. yeah long after it was over and i could finally think straight again lol. thanks again mark.


  5. Anonymous Reply

    Thank you for all the great workouts (especially this one) and for help with my pull-ups (i will get them someday)
    Love wall balls!

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