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

Power clean:

3 rounds for time of:

400m Row
25 Pull-ups
20 Kettlebell swings (53 lb./35 lb.), Russian swing

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Wednesday WOD, December 18, 2013

2 thoughts on “Wednesday WOD, December 18, 2013

  • December 18, 2013 at 11:58 am


    Wod. 15:16 RX. No rest periods as 515 did not know we were supposed to rest

    But I think the best was one of the morning participants kept saying “this wod killed me I don’t know how y’all beat me…”

    Come to find out this individual was doing 500 m rows!! Yep first lesson for school- read the instructions!;-)

  • December 18, 2013 at 12:54 pm

    I ASSume too much. I think my special WOD was 16:49.

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