Advertisements

WOD 11-23-12

Warm Up:

1 for 1

DU 100-75-50-25

Strength

EMOTM 10 minutes

1 Clean + 1 Front Squat + 1 Jerk @ 70% (115 lbs)

results: 125 lbs

Fitness

20 HSPU (cash in)

15-12-9

Clean + Thruster (85 lbs)

Your ads will be inserted here by

Easy Plugin for AdSense.

Please go to the plugin admin page to
Paste your ad code OR
Suppress this ad slot.

Kettlebell Swings (53 lbs)

20 Pistols (cash out)

15 minute time cap

Result: complete with time left.

 

2nd WOD (fun)

4RFT – 15 minute time cap

400m run

25 Kettlebell Swings (53 lbs.)

25 situps

Results: 3 rounds + 15 swings

 

Advertisements
Posted in WOD

Leave a Reply

%d bloggers like this: