7.24.2012

FLIP THE SCRIPT



Warm Up:
800m Run

WOD #1:
3 Rounds For Time:
35 Double Unders
30 AB Mat Sit Ups

WOD #2:
For Time
10 down to 1 Deadlift (245/160#)
12 Ring Push Ups after each set of deadlifts

"Be the underdog...and show them your bite..."

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

4 comments:

PaleoMezzo said...

WOD #1: 7:15 RX
WOD #2: 15:32 RX
Note to self: work on ring push ups...
Thanks for a really great first day back!!

Phil said...

WOD #1: 5:30ish - 15 GHD situps, 15 AB Mat situps

DL: 5RM
275-315-335 = 5RM

Every 3 minutes for 12 minutes on the minute...
1 150m sandbag sprint
1 150m sprint
Rest

Duff said...

WOD 1: 4:56 (15 GHD, 15 Ab mat each round)
WOD 2: 8:44 As Rx

Rich said...

WOD 1 11:19
WOD 2 205# 18:29

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