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

Strength:
20 minutes to prep for Baby Kong

WOD:
“Baby Kong”
4 rounds for time of:

1 Deadlift (335 lb./225 lb.)
2 Muscle ups
3 Squat Cleans (225 lb./135 lb.)
4 Handstand Push-ups

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Media:
Friday WOD, August 30, 2013

8 thoughts on “Friday WOD, August 30, 2013

  • August 30, 2013 at 7:05 am
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    those are ridiculous. Meanwhile I did a much slower rx’ed baby kong in 8:41

  • August 30, 2013 at 7:51 am
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    That is ridiculous-9:57, sub pu/dips, lighter weight

  • August 30, 2013 at 8:46 am
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    Well. I dropped clean weight to 185. Questionable squat cleans

    Muscle ups with band

    Total time 920 or so

    Should’ve done less clean weight.

    This thing is a monster.

  • August 30, 2013 at 12:52 pm
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    Love this WOD! 9:29.
    225 DL, 115 Cleans
    Big lunch crowd!
    Way to go Mark Flores!!! King Kong 9ish!

  • August 30, 2013 at 1:22 pm
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    7:00. DL 155 lbs. SC 105lbs. Loved this WOD

  • August 30, 2013 at 1:37 pm
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    8:04 with 205 cleans

  • August 30, 2013 at 9:05 pm
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    Something less that Baby Kong
    275 DL and 185 SC
    10:15

    First time with this WOD.

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