Mon 12/10/12 WOD


A.  3 x 3 Clean Grip Dead lift- heavy; rest 2 min

B.  Power Clean- 3, 2, 1- heavy as possible; rest 2 min



AMRAP in 12 min of:

1 Round consist of:

1 Push Press @70% BW

1 COVP Pull-up- (covp- chin over vertical plan)

3 Push Press

3 COVP Pull-ups

5 Push Press

5 COVP Pull-ups



A.  100 BB Russian Twist- As fast as possible.




Posted on: December 9, 2012admin

2 thoughts on “Mon 12/10/12 WOD

  1. Amazing… And my brain still sees that stuff and wants to eat it so bad. But… I don’t anymore and I feel better than I every have!! I am 33 lb down from my heaviest.. and more to go. Thank you Marie for your support and motivation!

  2. Sam, you have been so dedicated, we’ll get you where you want to be!! My brain still wants that crap too, but it just isn’t worth it anymore. I feel the healthiest I have ever felt in my life. CrossFit + Paleo = Feeling good in the neighborhood!!!

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