Jan 20

Saturday, Jan. 21, 2012

Hero WOD: "Hammer" Five rounds for time: 5 Power clean 135/95 10 Front squat 135/95 5 Jerks               135/95 20 Pullups Rest 90 seconds btwn each round Or WOD 2: 5 rounds for time: 20 Pullups 20 Wallballs 20 Pushups 20 Air squats 20 Sit ups


  1. Ryan

    WOW! Hammer broke me this morning. On a positive, I am learning how to do Kipling pull ups when your forearms are smoked.

    Jasmine did WOD #2.


    Ryan-30:44 HERO
    Jasmine-45:23 WOD#2

    Heading to West Point next Monday through Wednesday. Not sure what I am going to be able to accomplish. Might just be catching up with 2 a days when I get back. We will see.

    1. admin

      I think it is so awesome that you continue to follow CrossFit 417 WODS and now brought your girl into the 417 family. Keep it up Ryan!!! Look forward to seeing you guys sat.

  2. Zach

    Ryan, way to go! I agree “Hammer” it the nail! haha! Wod 2 looked almost worse to me though so great job Jasmine! Good luck with those 2-a-days!!!!

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