WOD Jan 10, 2013

Skill (switched days)

Pistols

10 minutes of practice

Result/ Notes:

Strength

Press

8-8-8-6-6-6-2

Keep the same weight for each round

Result/ Notes: 95, 105, 120 lbs.

Conditioning (1/10 will move 1/11)

Filthy Fifty

Timed. 1 round

50 Box Jumps 20 inches

50 Jumping Pull-ups

50 Kettlebell Swings 26 lbs

50 Walking Lunges

50 Knees to Elbows

50 Push Presses 35 lbs

50 Back Extensions

50 Wall-balls 14 lbs

50 Burpees

50 Double-unders

Result/ Notes: 19:00. Piss poor K2E, splits on all other would have finish time 12:30.

Midline

1 minute Plank + 20 ball slams (30 lbs. )

3 rounds

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