Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

WOD:

Max number of Handstand Push-ups in 3 min
Rest 3 minutes, then complete:
3 rounds of:
1 minute max burpee box jumps(must go over box)
1 minute max chest to bar pull ups
1 minute max power cleans (135 lb./95 lb.)
Rest 1 minute

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WEEKLY WINS!!!

Share your good news for the week! Post to comments.

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MWOD #20 – 10 more to go!

Post results to comments.

Media:
Friday WOD, December 14, 2012

7 thoughts on “Friday WOD, December 14, 2012

  • December 14, 2012 at 7:41 am
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    Day 2 “Twelve Days of C7 Xfitmas!”

    2MU’s- subs 3pullup & 3 dips
    25 burpees

    If you miss a day, then add only 12 extra burpees.
    How many are taking the Challenge???

  • December 14, 2012 at 10:56 am
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    HSPU 32
    WOD 95 reps

    I did not enjoy this one

  • December 14, 2012 at 11:16 am
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    No 12days of CF7 Christmas for me. We’ve got a baby due on Sunday, so I would have way too many penalty days to make up…
    HSPU- 25 (weak!)
    WOD- 117 reps Rx

  • December 14, 2012 at 11:37 am
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    12 days of XFitmas Day 2 – check! Thanks Angie. Beeks and Brent…looks like you only have 12 extra burpees to do, no excuses, ha!

    31 HSPU – super hard for me today
    WOD – 104 reps (24″ box)

  • December 14, 2012 at 6:49 pm
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    HSPU 29
    WOD 114 reps rx

  • December 14, 2012 at 7:29 pm
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    HSPU 26
    WOD 87 reps rx

  • December 15, 2012 at 6:57 am
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    36 HSPU
    112 WOD

    Thanks for easing up on the penalty Angie! Did day two.

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