Tuesday, November 11, 2014


Strength:
6 min EMOM
Even - 5 Clean & Jerks (50%)
Odd - 45 sec Clean pull max reps same weight

OR

Endurance:
6 min EMOM
Even - 10 Situps
Odd - 30 second Dead hang on pull-up bar

Metcon:
Complete for time:
400 meter run
21/15/9 of
Deadlifts (135/95)
Burpee Box Overs (24/21)
Wall Balls (20/14)
400 meter run

4 comments:

  1. Great WOD to test your motor & mental toughness. Not technical, and doesn't require a lot of strength. Just keep moving through the pain (and cold wind). Loved it.

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  2. Nice job to the 0500 class! You guys/ladies are beasts!

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  3. WOD today was awesome...really felt those burpee box overs. 14:02 (rowed 500m instead of 400m run).

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