Thursday 07.03.14


5 rounds for time:
5 Front squats, 40-60 lbs
5 Pull-ups (assist as needed)
Run 400 meters with a 10-15 lb weight ball

Post time to comments.

*In honor of Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, who died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident.


  1. Oops. 50# squats; 10# run. Couldn't believe how awkward it was to run with 10 measly pounds!

    1. How ever you want to carry it is acceptable. I like to hold it in front and add a little oblique work in there. 😉

  2. 15:09. Treadmill for run using 2 5# dumbbells. Rounds 4 and 5 subbed push-ups for pull-ups because bar was being used.
    Then made up a wod from last week

  3. 14:46
    30# squats
    Sub push up for pull up no bar
    Weight in stroller with toddler and pushed.

  4. 18:25. 50# squats, 10# dumbbells with run. So hard to not be able to wipe my face or push back my hair while running!

  5. Thanks for doing this WOD!! A lot of us Hiit mamas northglenn knew Jake and his sweet wife very well!
    Shawntae 3 rounds 14
    Kim 5 16:22
    Courtney 3
    Jina 5 13:50

  6. 17:06
    40# FS
    Jump pull-ups
    10# ball
    Running with that ball was the toughest! Kept changing it's position in relation to my body! But got'er done!

  7. 19:24
    65# squats
    10# hand weights for run. That run was so hard!!

  8. 15:22
    Squats on BOSU with 10lb med ball
    Push ups on stairs
    Row 2 min intervals
    6 months pregnant

  9. Half mile warm up


    65lb fs
    10 lb ball for runs
    Purple band assisted pull ups

    Ran a total of 4.5 miles.

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