Warm up:
2 rounds of:
200m Row
5 Burpees
5 Squats
5 Pull ups
200m Run

Strength:
Work to heavy jerk

WOD:
4 rounds for time of:

15 Toes to bar
15 Push press (115 lb./75 lb.)
4 Rope climbs

(Each round, the rope climb goes down by one rep. You can sub muscle ups for rope climbs.)

Post jerk loads and WOD time to comments.

____________________

This weekend is a big weekend! Tomorrow is the 237th birthday of the United States Marine Corps! HAPPY BIRTHDAY Squared, Kyle H. and Kyle N.!

Sunday is Veteran’s Day. There are several of you who have served and continue to serve. Words cannot express how deeply we all appreciate your service and sacrifices made to defend our great nation.

THANK YOU.

Media:
Friday WOD, November 9, 2012

6 thoughts on “Friday WOD, November 9, 2012

  • November 9, 2012 at 7:11 am
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    215# jerk
    12:37 RX on WOD

  • November 9, 2012 at 8:16 am
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    215# jerk PR
    WOD: 12:12 Rx. Thanks for the tips Kyle, it helped

  • November 9, 2012 at 9:41 am
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    Jerk 115#
    WOD. 16:31 RX’d!!
    Added 2 rope climbs for inside rope
    Arms r fried!!

    Great workout!!

  • November 9, 2012 at 11:45 am
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    Jerk 115#
    WOD – 15:34 RX

  • November 9, 2012 at 3:41 pm
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    Jerk: 245# (tried and failed my pr 265#)

    WOD: 15:28, got hung up in a rope climb traffic jam

  • November 9, 2012 at 6:13 pm
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    Pr’d my jerk @ 135#, hurrah!!! Time to strip weight and nail down some footwork technique!

    The wod was a “Leah special”….what a disaster.

    Somewhere over 30 minutes…I hurt

Comments are closed.