Fri 12/14/12 WOD

Mike B. 135lbs x 4 reps, can’t wait to see what kind of numbers will be put up when we 1RM Weighted Dips top 3 men and women will be on the CFTC Glory Board.

 

STRENGTH

A.  12 x 2 Parallel Box Squat (moderate sumo stance)- focus on speed off the box @75% of most recent 1RM; rest 40 sec.

 

CONDITIONING

4 Rounds for total time of:

90 m Shuttle Run (15m down, 15m back x 3)

15 C2B Pull-ups

60m Shuttle Run (15m down, 15m back x 2)

12 KB Thrusters- 53/35 (each hand)

30m Shuttle Run (15m down, 15m back x 1)

*Rest 1:1

 

12/13/12 WOD Results

Posted on: December 13, 2012admin

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