Compare to last year: HERE
WOD 1
"Jackie"
1000 M Row
50 Thrusters (45/ 33#)
30 pull-ups
Compare to 9/10/12
WOD 2
Overhead Squat
3-3-3-3-3-3
Compare to 9/11/12
WOD 3
4 RFT:
21 Kettlebell Swing (53/ 35#)
21 Box Jump
400 Meter Run
WOD 4
Pendlay Row5-5-5-5-5
Compare to 9/13/12
3 rounds for max reps:
1 min Sit-up + Med Ball Throws (20/ 14#)
1 min Push ups
1 min Med Ball Cleans
1 min Cal Row
~ 1 min Rest
Compare to 9/14/12 - link TBD
3 Rounds for max reps:
1 min Power Clean
1 min Toes to Bar
~ 1 min rest
Compare to 9/15/12
1 comment:
WOD 2 - 75 KG / 175# x 3 OHS
WOD 3 - 16:48 (rnds 2,3 & 4 Step-ups)
WOD 4 - 12-8-4 reps of F.Press and B.Bell Row 50,70,80kg / 110,154,176#
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