Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
12 minutes to work to a heavy weighted chin up

WOD:
5 rounds for time, varied order each round:

5 Muscle-ups
10 Toes to bar
10 Kettlebell swings
200m Run
10 Shoulder to overhead (115 lb./75 lb.)
Rest 2 minutes after each round

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Media:
Friday WOD, February 7, 2014

7 thoughts on “Friday WOD, February 7, 2014

  • February 6, 2014 at 5:35 pm
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    haha. Good luck with the run tomorrow. I will being subbing that for rowing.

  • February 6, 2014 at 6:15 pm
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    Is this some sort of punishment fo 5:15 group?

  • February 7, 2014 at 8:27 am
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    Ryan thank you for the run this morning. It was such a lovely morning that we decided to open up all the doors and let the nice warm air in. We thought that everybody would of thanked us for this kind hearted act. Well I guess Ryan didn’t feel the same way. Bc when he walked in this morning and heard country music flowing from the heavens and noticed that all the doors were open he was not very happy. Anyways you got love country music fridays!!

    TEAM BLACK OPS WINS AGAIN!!!!

  • February 7, 2014 at 1:01 pm
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    88 Pound Chin-Up

    31:45 Rx

    25 degree run was fun!

  • February 7, 2014 at 1:10 pm
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    Missed black ops this am but sounds like a fun time.

    60# chin ups

    Wod: 28:37 with a small green band for muscle ups

    Then did some dosey-do maneuvers commemorating Lokey’s interpretive dance moves. And yes I did wear tights just like Lokey.

  • February 7, 2014 at 2:43 pm
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    When Lokey opened those doors it felt awesome!

  • February 7, 2014 at 10:26 pm
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    30:22 rxed. Glad I went to the 6am

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