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WOD – Thursday, January 12, 2012

11
Jan

WOD – Thursday, January 12, 2012

Warm-up: Run 400m, 10 each of the following, squats, pushups, sit-ups, back extensions, pull-ups

Strength: Make up a Day or work on the  skill of your choice for 15 minutes.

WOD:

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 72 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
200′ Waiter’s Walk – Choose your own weight

Patrick Barber 11:12, Samantha Briggs 13:06.

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Compare to:  August 6, 2011 [prevpost=9541]

Slade - powning that rope

Slade - powning that rope

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