WOD 12-4-12


Off day


Noon – For Time

20 OHS ( 95 lbs.)

800m run

20 Front Squast (115 lbs) + 20 lbs increase

800m run

20 Back Squat (135 lbs.) +20 lbs. increase

800m run

results: 17:41 (run stiffened back)


Bear Complex 1 round of 8 reps at 125lbs.


25 minutes total time

5 minutes of handstand walk practice

15 MD GHD situps in between each round

— Need to focus on weight towards fingers and forward motion, practice wall walks to help with strength and form.



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