Wednesday 11-06-13

Posted | 22 comments


Wednesday, November 6 WOD

Warm Up

Coach’s Choice


Burpee Pull-up


In teams of three, for time:
150x Back Squat* @ 185/125-lbs.
120x Burpee Pull-up
50x Dumbbell Box-over**, 24″ with 55/35-lb. dumbbells
400-meter Run with 55/35-lb. dumbbells

*Athletes must rotate every ten repetitions, and the bar cannot touch the floor once lifted.
**Repetitions must be completed in unison.

After Bash


Travel WOD

For time:
150x Squat
50x Burpee
50x Pull (i.e., Row, Pull-down, Pull-up, etc.)
50x Tuck Jump
400-meter Run



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