Pages

▼

Monday, December 3, 2012

KU WOD 12.3.12

warmup:

dynamic
200m run with 60# sandbag

30m bear crawl down and back with bell
35 mix ropes
12 americans (24/28)
x2

WOD

20 min amrap

3 dual push press
5 rope pulls
10 russians
200m run every 3rd round
at

2 comments:

  1. R. Burns MillerDecember 3, 2012 at 1:32 PM

    10 rds
    24's for presses
    alt 32 and 48 every rd for swings

    ReplyDelete
  2. John KeenanDecember 5, 2012 at 12:40 PM

    10 rds + pullups
    Subbed 2 mixed grip pullup for 1 rope pull
    24kg press
    32kg swings

    ReplyDelete