Wednesday, Dec. 4, 2013

Guess who’s back and ready to roll (you out)? The mob boss is finally home. And you know some pain faces will be going down at 8 a.m. Thursday. Details will be posted Wednesday night. Show up or hide in fear: The choice is yours!

120413 WOD

A. In 5:00 with teams of two:

Partner A – 30 double-unders or 90 single-unders

Partner B: weighted plank hold

Switching; team with the most weight in unbroken plank hold wins water

B. Press – Wendler week 1; month 3 [ ADD 5# TO WORKING WEIGHT ]

65% x 5

75% x 5

85% x 5+

C. AMRAP in 10:00

4 handstand push-ups

8 toes-to-bar

12 lunges with plate overhead (6/side) (45/25)

100-meter weighted run (with same plate)

Score is rounds and reps; partial run when time expires will not count toward total

>> On-Ramp

AMRAP in 8:00

4 presses

8 sit-ups or v-ups

12 lunges

100-meter run