December 28, 2011


Warm Up
3 Rounds
15 Squats
15 Kettlebell Swings
15 Push Ups
3 attempted at Hand Stand Hold (Shoot for 30-45 seconds)

WOD Prep
Take 10-15 Minutes going over each movement. Do 3-10 reps of each movement 2-3 minute before the start of the METCON


20 Handstand Push Ups
600m Row
30 Thrusters
100 Double Unders
40 Sumo Deadlift High Pull
50 Walking Lunges
50 Wall Ball Shots
50 Walking Lunges

XXX BB (95/75) WB (20/14)
XX BB (75/55) WB (14/10)
X BB (55/35) WB (10/BB)

Mobility: Shoulder Stretches

Post to Comments

  1. Yigit says:

    Thanks Brian for today at 6:00 am, it was another amazing workout, as always.

    Happy and healthy 2012 to everybody and special thanks to all owners/coaches for their dedication and this wonderful GYM…


  2. Emma says:

    Blah! Wish I was home to do this WOD! Looks painfully fun :)
    See you guys tomorrow!

  3. T Nutt says:

    Did the WOD with mods – 22:02. It was a good little ditty, I feel I scaled it well as I did find it pretty rough.
    Also caught up on MWODs:

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