Friday, Dec. 13, 2013
121313 WOD
A. In 5:00 with up to four teams:
Rower: ME distance
Others: ME sit-ups
Switching at 1:00 mark; sit-ups count toward total for team
B. Deadlift – Wendler week 2; month 3
70% x 3
80% x 3
90% x 3+
C. In 2:30
Run 100 meters
5 HSPU
10 lunges with barbell in front rack position (95/65) (5/side)
ME box jumps (24/20)
Four rounds, resting 1:00 between each. Score is total reps of box jumps (stepping down is mandatory).
>> On-Ramp
In 2:30
Run 100 meters
5 modified HSPU
10 lunges
ME step-ups
Three to four rounds, resting 1:00 between each. Score is total reps of step-ups.
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