Warm up:
2 rounds of:
200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run
Strength:
Work to a heavy power clean
WOD:
2 rounds for time of:
30 Push ups
30 Pull ups
30 Front squats (115 lb./75 lb.)
30 Toes to bar
30 Power cleans (115 lb./75 lb.)
Post clean loads and WOD time to comments.
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WEEKLY WINS!!
Sound off to comments and tell us your good news of the week!
Friday WOD, December 28, 2012
PR’d on back squat at 3 wheels plus a 2 1/2’er
PR’d on 150 burpees at 9:41.
http://www.foxnews.com/entertainment/2012/12/27/pumping-iron-coming-back-to-life-in-documentary-generation-iron/?intcmp=features
If you haven’t seen Pumping Iron, move it to the top of your Netflix list. It is genius.
150 Burpees? Time for therapy, medication and bed rest.
235 PC
25:15 WOD – OUCH!
PR power Clean 125lb
25:04 exhausting……
120# squat clean – pr
20:56 WOD – liked this one!!!