December 5. 2012
1) 3 rounds not for time:
6 strict hand stand push ups + max kipping
10 x bounding box jumps (max height)
5 front levers
2) 3- position snatch
4 sets @ 65% 1RM
3) 5 rounds:
*monostructural movement
5 push press (175/105 lb)
10 burpee box jump over (30/24)
rest 3 min
*Mono. Movement- Choose
Run 400m or
Row 500m
Great morning at CFA! Huge performance class @ 5:30 and fun group for competition.
We chose 400 meter runs for the mono movement.
Did the wod in 25:25. Was pleased because all of the press were unbroken and the rounds were
pretty consistent ranging from 2:28 on round 1 to 2:44 on round 5. This goes for all of us who did the wod.
Fun wod.
Great morning, atmosphere was awesome, really pushed eachother.
Did the wod in 25:30, Sam did the BBJ faster than I have ever seen them done…..insane!!
Guys that was a great wod. Awesome programming. It felt like we were at TX St
I don’t think I had as much fun on this as Sam did on this Wod, but it was very challenging from a strength and endurance perspective. 28:41 overall with best round at 2:58 and worst of 3:40.
27:10 on wod