12/13/11 WOD


Good article on research done by the NSCA on protien needs for athletes click here



A.  Clean Grip Dead lift- build to a tough single in 5 sets; rest as needed

B1.  AMRAP Pull-ups; rest 2 min

B2.  AMRAP Dips; rest 2 min x 4

C.  Plank on Rings- accumuate 180 sec

D.  ABS from Hell- 20 m AFAP


12/12/11 WOD Results



Posted on: December 12, 2011admin

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