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

Strength:
7×3 Hang power snatch (2 minutes rest between sets)

WOD:
5 rounds, every 3rd minute (0,3,6,9,12) do:

15 Deadlifts (135 lb./75 lb., touch and go)
5 Muscle-ups
12 Burpees

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________

What goals did you accomplish in 2013? What new goals have you set for 2014?

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Media:
Tuesday WOD, December 31, 2013

5 thoughts on “Tuesday WOD, December 31, 2013

  • December 30, 2013 at 4:56 pm
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    . . . . . — — . — . — . — . . —

  • December 31, 2013 at 10:52 am
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    Happy New Year CrossfitSeven!!!
    May 2014 see me do Du’s!

    75lbs, WOD : 15,5,12
    15,5,12
    15,3,12
    15,1-7PU, 12
    Such a hard one

  • December 31, 2013 at 12:02 pm
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    -… .-.. .- -.-. -.- … / — .–. … / -.-. .-.. .- … … / .. … / –. — .. -. –. / – — / ..-. ..- -.-. -.- / -.– .- .-.. .-.. / ..- .–.

  • December 31, 2013 at 1:18 pm
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    Is that Black Ops code?

  • January 1, 2014 at 9:11 am
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    It means the WOD was too hard for them

Comments are closed.