12.5.13 – WOD


Mobility class at 8:30am Thursday morning


Thursday & Friday


Warm-up: Bring Sally Up with PVC OHS

Strength: Find a 2RM Thruster from the ground

WOD: EMOM for 14 minutes:

Odd minutes max Wall Balls for :45, 20/14 pounds at 10/9 foot target
Even minutes max Hang Power Snatch for :45, 115/75 pounds

*max reps for :45, :15 to transition to next station
**score is total reps


Partner WOD: For time:

6 X 200 meter Run, alternating
150 Goblet Squats
150 Pull-ups
150 OH Walking Lunge Steps, 45/25 pound plate
6 X 200 meter Run, alternating

*30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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2 Responses to 12.5.13 – WOD

  1. Joe M says:

    12/6/2013,b)#205,C)178reps RX,D)completed mod/ roll into pistol.

  2. Laci wells says:

    A) 12/6/13
    B) completed,
    C) 95#,
    D) 141 reps 45# ,
    C) completed

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