WOD 12 01 14

A1. FS 6×4 across
A2 (F). Weighted Pullup 6×6 AHAP

A2 (P). Strict MU 6 sets (1-5 reps) / FG Ring Pullup 6x(3-5)

 

B. WB technique/tips

 

C (P). 8 RFT [C12]:

4 DL (225/155)

11 WB

15 DU

(Rx+: complete all sets u/b i.e.  If you break you must start over)

 

C (F). 8RFT [C12]:

3 Double KB ‘suitcase’ DL

9 single KB goblet squats

3 burpees

 

Optional – 4Rds (2 min rest btwn rds):

ME DL (225/155) [0:15] + Max meter Row [0:30 Row time – record ‘coast’ distance]

 

Post times, loads, and comments.

Don’t forget to Bring Your Friends this week!

Holiday Party on 12/13!

Caption this

Jordan Spill

12 01 14
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6 thoughts on “12 01 14”

  • Kim C
    11 30 2014 at 10:36 pm
    Permalink

    “I’m late”

    • Greg Lincoln
      12 01 2014 at 2:55 pm
      Permalink

      osnap

  • Wade
    12 01 2014 at 12:22 am
    Permalink

    I don’t know why we should caption such a perfect clean position, if anything we should be commenting on either how shinny the red bumpers look, the oddly shaped wet spots on the ground or even the spiffy tennis shoes

  • lorena
    12 01 2014 at 9:59 am
    Permalink

    “There’s only so much one sweat band can do!”

  • Misty
    12 01 2014 at 2:11 pm
    Permalink

    A1. 155
    A2. FGRPU 4/set
    C. P: 9:27 Rx+
    was not sure if ub meant that if I broke my DU if I would have to restart my DUs or if I would have to go back to the DLs…so the easiest thing I figured to do was just not to break anything then it didn’t matter…helps when these are my 3 favorite things 🙂

Comments are closed.