Jan 11

Thursday, Jan. 12, 2012

Warm up: 3 min DU, OH plate lunge, 20 squat jumps, 20 lateral jumps, 20 situps, 20 pushups, 5 inch worms, 5 kb armbar Sprint: 5 x 10 box jump technique 8x 50 yard shuttle 45 sec rest WOD: 20 min AMRAP 8 HRPU 12 KB siwng 55/35 16 burpees 20 DU


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  1. Zach

    this was a killer wod! So awesome! was spent after the 50yard shuttle runs, then comes the actual conditioning! it was a challenge but thought all the noon wod warriors pulled thru like MONSTERS! way to go y’all!

  2. Lee Morris

    I plan on doing this WOD tomorrow at the firehouse, what’s the average 20 minute reps?

  3. Zach

    Hey lee! I think 5 or 6 rounds?

    1. Lee Morris

      Awesome, thanks buddy!

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