WOD Mon. Oct. 1

September 30th, 2012

Basics Skillwork: Toes to bar, L-pull-ups
Level 1/2: Do any additional warm-up you need for this WOD.


Choose which version you’ll do depending on how long you can stay.
All Levels (Full version = 30-60 minutes)
Three rounds

  • 20 L-pull-ups
  • 30 Toes to bar
  • 40 Burpees
  • Run 800 meters

All Levels (Shorter version = less than 30 minutes)
Three rounds

  • 10 L-pull-ups
  • 15 Toes to bar
  • 20 Burpees
  • Run 400 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.  He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.