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12.24.12 Monday

23
Dec

12.24.12 Monday

 


Rx+

Block Clean (mid-thigh) –  3RM, 95% x 3, 90% x 3
Floating Clean Pull (on a 25#) – 5RM, 95% x 5, 90% x 5
Clean Segment Deadlift (1” off floor, knee / 2 sec pause) –  4RM, 95% x 4, 90% x 4

WOD:

TBA at Box

2 Responses

  1. Lacretta

    1 Burpee
    2 Wallballs
    3 Overhead Squats/53lbs
    4 Pullups
    5 Kettlebell Swings
    6 Pushups
    7 Double Unders
    8 Situps
    9 Box Jumps
    10 Sumo Deadlift High Pulls/53
    11 Walking Lunges
    12 Knees to Elbow

    WOD Time: 33:29

  2. Kim

    WOD
    Time as Rx’ed 23:04
    The 12 Days of Christmas
    1 burpee
    2 wall balls (14lbs)
    3 OHS 53lbs
    4 Pull-ups
    5 KB swings 35lbs
    6 Push-ups
    7 double unders
    8 sit ups
    9 box jumps (20″)
    10 Sumo Deadlift High Pulls (53lbs)
    11 Walking Lunges
    12 Knees to Elbows
    Done in the order the song is sung