12.19.13 – WOD


Ryan O. bounding to a 32″ vertical leap

Thursday & Friday


Warm-up: NOT for time:

50 Double Unders

400 meter Jog

30 Mountain Climbers (2 count)

20 Burpees jump and touch 12″ above max standing reach

10 strict pull-ups

WOD: For time:

30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

*this WOD has a 12 minute time cap

Strength: EMOM for 12 minutes:

First 3 minutes: 4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light


WOD: For time:

21-15-9 of:

Dumbbell Thrusters

Then, Walk 200 meters to recover, immediately into:

21-15-9 of:

DB Lunge Steps

Then, walk 200 meters to recover, immediately into:

Max Double Unders in 2 minutes

Rest 2 minutes, repeat

*this WOD has a 30 minute cap

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

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