1/4/14 WOD

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FUNCTION / DRIVE

A. Teams of 2 will complete a 30 min AMRAP of:

5 Strict Pull-ups

8 Box Jumps- L1-24/20, LII-30/26

12 KBS- LI-53/35, LII-70/53

*each team member will alternate after a team member completes a full round. At the 5:00, 10:00, 15:00, 20:00, 25:00 mark teams will run 400m together.

STRENGTH

A. 3 sets, not for time

Rope Climb-15′

HS Walk- 10-15m

T2b x 10-12 reps

B. 5 rounds for time of:

5 Power Clean-225/145

10 C2B Pull-ups

-rest 60 sec.

* rest 5 min, then..

C. 5 rounds for time of:

Row 250m

5 Power Snatch-135/95

-rest 60 sec.

* rest 5 min, then..

D. AMRAP in 5 min of:

10 Front Squat-135/95

10 Pull-ups

20 Double Unders

Posted on: January 4, 2014admin

3 thoughts on “1/4/14 WOD

  1. A. Skipped…Did Parisee’s warm-up + some sprints, etc
    B. 46, 47, 51, 55, 59.
    C. 90, 91, 96, 96, 98
    D. 4 Rounds, however, I didn’t do double unders, just: FS + PU. I didn’t have a rope..
    –Thats was hard. Great week..Thanks.

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