Warm up:
2 rounds of:
200m Row
100m Run
5 Squat cleans (bar only)
5 Presses (bar only)
5 Pull ups
10 Walking toe touches

WOD:
For time:

2 Front squats (225 lb./165 lb.), 200m Run, 1 minute rest
4 Front squats (205 lb./145 lb.), 200m Run, 1 minute rest
6 Front squats (185 lb./125 lb.), 200m Run, 1 minute rest
8 Front squats (165 lb./105 lb.), 200m Run, 1 minute rest
10 Front squats (145 lb./95 lb.), 200m Run, 1 minute rest
12 Front squats (125 lb./75 lb.), 200m Run, 1 minute rest

followed by (not for time):
50 Sit ups
30 Russian twist 20 hollow rock

Post WOD time to comments.

___________

James Bond: Secret to spy’s success, 60 Minutes

Post thoughts to comments.

Media:
Friday WOD, October 19, 2012

4 thoughts on “Friday WOD, October 19, 2012

  • October 19, 2012 at 6:29 am
    Permalink

    13:43 Rx I was not fast on the runs. Liked this WOD

    Good luck to all that are heading to Waco!!!

  • October 19, 2012 at 9:20 am
    Permalink

    13:05 rx’ed. This was a really fun one!

  • October 19, 2012 at 9:26 am
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    11:54 Rx
    Ryan gave us the option of doing it backwards (12 @ 125# first, then down to 2 @ 225#), not sure if it made that big of a difference.

  • October 19, 2012 at 4:45 pm
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    16:15, 195/175/155/145/145/125

Comments are closed.