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

Strength:
15 minutes to work to a heavy Power Clean

WOD:
For time:

800m Row

2 rounds of:
5 Deadlifts (275 lb./205 lb.)
5 Box jumps
5 Muscle ups or 10 Chest to bar pull-ups

2 rounds of:
5 Bar muscle ups or 10 Chest to bar pull-ups
20 Push-ups
20 Reverse lunges (95 lb./65 lb.)

750m Row

Post loads and time to comments.

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If you are traveling this week or next for the Holidays, be sure to check out Eva T.’s Travel WODs!

Safe travels for you and your families this Christmas season!

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Post thoughts to comments.

Media:
Monday WOD, December 23, 2013

9 thoughts on “Monday WOD, December 23, 2013

  • December 23, 2013 at 9:52 am
    Permalink

    Everybody else in the gym should just give up now and trying a new work out. Bc the the Black Ops team is unstoppable!! AND WE ARE CRUSHING IT!!!

  • December 23, 2013 at 11:39 am
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    That’s cute. Did you guys pass 185lbs on your power cleans? This is how I picture the 5:15 class “CRUSHING IT”

    [img]http://s509.photobucket.com/user/dmd0029/media/BlackOps.jpg.html[/img]

  • December 23, 2013 at 12:33 pm
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    Nick on fire!
    21:30 DL was lame 125 lbs

  • December 23, 2013 at 1:20 pm
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    150 power clean
    20:15. Rd 1 c2b rd 2 band mup

  • December 23, 2013 at 2:23 pm
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    17:02 RX
    220 PC

    Black ops-
    What color band do you guys use for your BMU?

  • December 23, 2013 at 2:26 pm
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    Who all is doing the garage games? Reminder to sign up. Let’s get a big group there.
    Black ops—don’t worry, I think they should have a Zumba championships there also so y’all should have something to be competitive in.

  • December 23, 2013 at 2:47 pm
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    140 PC
    19:07 I think on wod
    Garage games-pointers are in!

  • December 23, 2013 at 6:42 pm
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    PC 120#
    WOD 23:49. DL 215#, band on bar MUs!

Comments are closed.