We all know bad things are bound to happen on Friday the 13th. So in order not to disappoint you here is a fun little workout we keep for days like these.

“Bad Medicine”

Med Ball (20/14#)
3 rounds for time
400 Meter run with medball
25 wallballs (10/9′)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on the “person”. Carrying the ball by the laces or tabs will also result in a 5 burpee penalty.

…and don’t forget, the Bon Jovi song “Bad Medicine” will be playing on a loop until you finish. Compare to 13 Sep 2013 and  13 Jan 2012

 North Island Olympic Weightlifting Championships

Tomorrow Matt, Lea and Paule lift in the North Island Champs, representing 41° Weightlifting Club. These are being hosted by Darkhorse Barbell Club and held at CrossFit Central Wellington, 298 Taranaki St, Wellington. Matt’s session starts at 10am, Lea and Paule lift from 1pm. Please come down and support all the lifters if you can.