Fri 08/24/12 WOD

WOD

A.  15 x 1 Dead lift @ 50% Bar Weight + Band Tension; rest ONLY 40 sec.

+

For Time:

40 AD Cals

30 Box Jumps-24/20

20 Single Arm KB OH Walking Lunge- 53/35

10 Power Cleans- go has heavy as possible, challenge yourself!

20 Single Arm KB OH Walking Lunge

30 Box Jumps

400 m Run

 

CASH OUT

A1.  3 x 15 Strict GH Raises: rest 60 sec

 

08/23/12 WOD Results

 

REST DAY- if you are competing on Saturday at the CFTC Games!

 


 

Posted on: August 23, 2012admin

One thought on “Fri 08/24/12 WOD

  1. The Games begin tomorrow at 8:00am sharp! Arrive early if possible. Come prepared: water, progenex, shoes, oly-shoes, wrist straps, snake repellant, food/snacks, sun screen, cuss words, jump ropes, Rx Muscle Repair, spare shirt/shorts/socks if needed, IV, etc… Of course these are just suggestions and in no way suggest what type of WOD’s we’ll be doing. See you at the games! Enjoy footage of the last time we used THE HILL

    http://www.youtube.com/watch?v=zypX2XtIUpk&feature=player_embedded

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