3.28.2012

"DUFF" THE MAGIC DRAGON

















Today's WOD was a creation from Andrew Duffy at Charleston Group Fitness. This WOD is legit!

For Time, any order:
400m Run
30 Pull Ups
400m Run
30 Hand Release Push Ups
400m Run
30 Squats
400m Run
30 Ab Mat Sit ups
400m Run
30 KB Swings
400m Run
30 Lunges
400m Run
30 Burpees
400m Run
30 Double Unders

"I would never do this to myself....so thank you..."

SKOOL OF SWOLE with Coach Hartzell:

Focus Lifts: Overhead Work
Strict Press/Push Press/Push Jerk/Split Jerk

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Phil said...

2 rounds of:
2 rds
400 m run
MU to 15 ring dips
15 GHD situps

400 m run
MU to 15 ring dips
15 hip extensions

400 m run
15 unbroken DU
15 hip extensions

35:24 RX

SP: 8-6-5-5-5
105-125-125-130-130

PP: 6-6
140-150

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