11
Oct
WOD, Tuesday, October 12, 2010
Warm Up:
2min of jump rope, Karaoke, Fanny Whackers, Frankensteins, Over the fence, Under the fence
Skill:
Squat clean to a thruster
Clean [wmv][mov]
Thruster tri-panel [mov][wmv]
WOD:
“The Ex†– Mark Hughes
15-12-9
Squat clean to a thrusters 115#/80#
Burpee pull-ups
Time Frame:
2-6min
done without stopping for water or pausing for air. blast threw it. You should be on the floor in a puddle of your own vomit at the end. It should go so fast that you dont even sweat till after its over.