WOD for 12 SEP 2016

0500 and 1130 at Fredericks Gym

We have some newly Christened Spartans among us! Hail those who have completed the Agoge! I want to do the trifecta next year, I meant to do it this year but forgot…

Check out our BEASTS! I know Carl did it as well so Carl send me some pics so I can post them!

IMG_1184.JPGIMG_1186.JPGIMG_1174.JPGIMG_1178.JPGIMG_1181.JPG

 

Warm Up:

For time:

Run, 400 m

Burpee Broad Jump, 40 ft

Bear Crawl, 40 ft

Walking Lunge, 40 ft

20 Prone Dislocates

30 Air Squats

 

WOD:

5 rounds for time of:

20 Wall Balls, 20/14 lbs

10 Burpees

7 Toes-to-bars

 

Strength:

5 Front Squats, pick load

Every 2 mins for 10 mins.

 

Skill:

EMOMx12

 

5 Pull-ups

5 Bar dips

5 Wide-grip pull-ups

5 Bar dips

5 Narrow-grip pull-ups

5 Bar dips

5 Reverse-grip pull-ups

5 Bar dips

5 Mixed-grip pull-ups

5 Bar dips

5 Mixed-grip pull-ups (switch from previous mixed-grip)

5 Bar dips

 

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