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Kevin Norman’s Birthday/Farewell WOD….


Kevin Norman’s Birthday/Farewell WOD….

If you have meet Kevin, or seen his name on the white board you know by now he has an engine. We want to wish him a Happy Birthday, and good bye as he is transferring schools. So….we’ll leave him with this to remember us by 🙂

“Excess and Overdrive”

For Time;

3 Rounds;

12 Back Squats (135/95) *from the floor

9 Pull-ups

*immediately into…

3 Rounds;

12 Wall Balls (20/14)


*immediately into…

400m Run

21 Burpee Box Jumps (24/20″

200m Farmers Walk (24/16’s)

Note from the Coach;

I will have a scaled down version available also, so don’t use this workout as an excuse to stay home 🙂