Warm up:
2 rounds of:

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

WOD:

2 minutes of max Wallballs
(5 rounds of: 15 Pull-ups, 15 Hand release push-ups, 15 Box jumps)
2 minutes of max Wallballs

Post wallball reps and WOD time to comments.

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WEEKLY WINS!!

Tell us something good! Post your good news of the week to comments.

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MWOD #27:

We are almost through 30 days of MWOD…here’s a great video to mull over while you do your MWOD weekend homework!

Post thoughts to comments.

Media:
Friday WOD, December 21, 2012

2 thoughts on “Friday WOD, December 21, 2012

  • December 21, 2012 at 9:41 pm
    Permalink

    17:22 with 86 wall balls (50/36)

    This was a really good wod.

  • December 23, 2012 at 7:50 am
    Permalink

    17:30. 75 wall ball

Comments are closed.