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Friday, May 4, 2012

KU WOD 5.4.12

warmup:

dynamic
400m run

windmill to oh walk to oh squat, l/r
bear crawl with sand bag flip, l/r
x2

WOD 1:

3-3-3-3-3

dual bell floor press


WOD 2:

12 minute amrap

25 rings dips
25 rope pulls
30 yard yoke push
15 americans


EXTRA CREDIT:

rope undulation match of death

30 seconds of pain
x2


at

1 comment:

  1. R. Burns MillerMay 4, 2012 at 5:25 PM

    24's

    2 rds plus 25 dips with
    black or red band, 24k

    rope death match was tough

    but this is redblack son.

    ReplyDelete