12.21.13 "Flashback"

December 20, 2013

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FITNESS
“Flash Back”
10 Wall walks
20 Box Jumps (24,20)
30 KB swings (53,35)
40 Walking lunges
50 AB mat situps
1mile run
50 AB mat situps
40 Walking lunges
30 KB swings (53,35)
20 Box Jumps (24,20)
10 Wall walks

COMPETITION
Oly
3 RM Hang Power Clean – unbroken

Metcon
“Flash Back”
10 Wall walks
20 Box Jumps (24,20)
30 KB swings (53,35)
40 Walking lunges
50 AB mat situps
1mile run
50 AB mat situps
40 Walking lunges
30 KB swings (53,35)
20 Box Jumps (24,20)
10 Wall walks

Comments

comments

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  1. scott henriques Reply

    these saturday wods always get me fired up. i lose freakin sleep

  2. KellyG. Reply

    I don’t usually come in on Saturdays but saw this one posted an had to try it again. One of my favs even though those wall walks are truly awful! 😉
    Flash back
    20:41 RX (knocked 7 mins off my time from the last time I did this one)

  3. Josh.O Reply

    3RM Hang power clean 205#
    Metcon: 21:50RX

  4. Jake Dah Snake Reply

    215# 3RM Hang Power Clean
    Metcon- 19:20Rx (row instead of run)

  5. scott henriques Reply

    3rm hang power clean 135
    metcon- 21:34 RX

  6. Ambadassador Reply

    Flashback – 24:53 (24″ box step ups and 2k row). A few seconds slower than last time. Gotta speed up that row a bit.

  7. Big Sexy Reply

    3 RM Hang Clean – 225# x 3
    Flashback – 22:20 (70# KB)

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