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Monday, November 19, 2012

KU WOD 11.19.12

warmup:

dynamic

3 vipers
15 sas, l/r
rope pull
x2


WOD 1:

1 minute snatch, left, medium weight
1 minute rest
1 minute snatch, right, medium weight
1 minute rest
30 secs snatch, left, ahap
1 minute rest
30 secs snatch, right, ahap


WOD 2:

6 dead hand rope pullups
3 tgu's, ahap

3 rounds
nft


WOD 3:

7 dual kb thrusters
5 box jumps

4 rds


WOD 4:

3 min amrap

14 lateral bell jumps
7 single bell push press/jerk
at

3 comments:

  1. R. Burns MillerNovember 19, 2012 at 6:32 PM

    1:

    28, 29 with 20k
    10, 14 with 28k

    2:
    28k

    3:
    4.28
    20's
    32"

    4:
    3.5 rds
    28k

    ReplyDelete
  2. CesarNovember 20, 2012 at 12:27 PM

    I thought there were no classes this week?

    ReplyDelete
  3. R. Burns MillerNovember 21, 2012 at 7:03 AM

    classes are at their regular time
    but it's by donation. come today!

    ReplyDelete