Strength / Skill
3×5 Weighted pull up
-or-
4x400m runs, with two minutes of rest in between effoerts
Main WOD
21-15-9 reps for time of: Deadlift (315lb / 205lb) Box jump (30”/24”)
70#-70#-70# 7:21 (255#)
8:18 (205#)
Run:1:54…9:47(125#)
10:19 (185#)
Strict pull-ups 5X5
8:27 (205#)
14-20-25….12:12 (160#)
8:35 run
WOD: 6:59 (185# off 45# plates/20″ box jumps)
run: 5:30 WOD: 6:55 205#
Run: 6:43 All the rest: 5:23 (#105/#24)
Name (required)
Email (required)
Website
Cancel Reply
9 Comments
Pete
January 25, 201270#-70#-70#
7:21 (255#)
Larry
January 25, 20128:18 (205#)
Awilda
January 25, 2012Run:1:54…9:47(125#)
Jamie
January 25, 201210:19 (185#)
Mailman
January 25, 2012Strict pull-ups 5X5
8:27 (205#)
Elizabeth
January 25, 201214-20-25….12:12 (160#)
Kamal
January 25, 20128:35 run
WOD: 6:59 (185# off 45# plates/20″ box jumps)
Dan D.
January 25, 2012run: 5:30
WOD: 6:55 205#
Andrea
January 26, 2012Run: 6:43
All the rest: 5:23 (#105/#24)