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Friday, December 7, 2012

KU WOD 12.7.12

warmup:

dynamic

15 air squats
10 dual swing to high pull
5 hindu pushups
x2


WOD 1:

15-12-9

dual snatch
pushups

w 12
m 16


WOD 2:

600m run
35 americans
35 situps
25 americans
25 walking lunge (no bell)
15 americans
15 burpees

w 16
m 24


WOD 3

50m chain sprint
50m sprint
5 plyo plate pushups (go higher each round)
x4

plank sled pull
dual arm
one arm
other arm

nft
at

3 comments:

  1. R. Burns MillerDecember 7, 2012 at 1:55 PM

    1: 3.04, rx
    2: 10.14, rx
    3: mat burns

    ReplyDelete
  2. Greens_WorldDecember 8, 2012 at 5:09 AM

    Nice call Chris - to be candid I really wanted to leave after WOD 2 I was whooped.

    1 2:37rx
    2 10:34rx
    3 couldn't get through it fast enough

    ReplyDelete
  3. John KeenanDecember 10, 2012 at 11:36 AM

    1: 2:52
    2: 11:35
    3: Couldn't do due to time constraints. I'm sure it would have sucked because of how spent I felt after 1&2

    ReplyDelete