11.17.14 "In Bill We Trust"

November 16, 2014
MOLLY STRONG was a great success. Thank you to everyone for making it special; Judges, volunteers, athletes....everyone!!!

MOLLY STRONG was a great success. Thank you to everyone for making it special; Judges, volunteers, athletes….everyone!!!

 

TODAY’S WOD

STRENGTH
Over Head Squat
3-3-3-3-3-3-3

METCON
5 Rounds
15 Overhead Reverse Lunges (95,65)
35 Double Unders

Big Dawgs (115,75)

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Long Interval
4 Rounds
1k Row
or
800m Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
4×15-20 GHD Situps

 

 

 

COMPETITORS

A. WARM UP
4 Rounds
1000m Row
Rest 2 minutes between rounds

B. OLY
Jerk 2@60, 2@65, 2@70, 2@75, 2@75%
–off Racks or Boxes

C. METCON
5 Rounds
15 Overhead Walking Lunges Steps (135,95)
45 Double Unders

Comments

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  1. neon joe Reply

    Ohs175#wod 11:18 still hit or mis with dubs

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