WOD 11 24 12 A1. Weighted Dips 3 x 8 A2. Weighted Wide Grip Pullups 3 x 8 B. 4 RFT: Run 200m-400m-600m-800m 25 Back Extensions 25 Situps
WOD 11 24 12 A1. Weighted Dips 3 x 8 A2. Weighted Wide Grip Pullups 3 x 8 B. 4 RFT: Run 200m-400m-600m-800m 25 Back Extensions 25 Situps
Clinic on Sunday! WOD 09 29 12 A1. Weighted Chinup 5×5 Rest 1 min A2. Weighted Dip 5×5 B. “Nasty Girls” For time: 3 Rounds: 50 squats 7 Muscle-ups 10 Hang Power Cleans (135/95) Rest exactly 2 min D. AMRAP