Warm up:
2 rounds of:

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

Strength:
1 Deadlift every 30 seconds for 10 minutes @ 80% of 1 rep max

WOD:
For time:

400m Run
Rest 2:00
500m Row
Rest 2:00
400m Run
Rest 2:00
500m Row

Post deadlift loads and WOD time to comments.

_____________________

MWOD #25 — 5 more to go!

What is your favorite MWOD so far?

Post thoughts to comments.

Media:
Wednesday WOD, December 19, 2012

6 thoughts on “Wednesday WOD, December 19, 2012

  • December 19, 2012 at 10:07 am
    Permalink

    DL 335/315, form started to suffer half way through this one
    WOD-6:05

  • December 19, 2012 at 6:26 pm
    Permalink

    wasn’t feeling the DLs today.

    WOD 6:17

  • December 19, 2012 at 8:59 pm
    Permalink

    WOD. 5:52
    2nd row was a burner

  • December 19, 2012 at 9:11 pm
    Permalink

    Strong work KP, that 2nd row is no joke

  • December 19, 2012 at 9:14 pm
    Permalink

    Correction…I counted wrong
    Splits: 1:12, 1:29, 1:13, 1:32= 5:26rx work time

  • December 19, 2012 at 11:36 pm
    Permalink

    It doesn’t hurt my feelings too bad to be less than 1min behind KP!

Comments are closed.