Monday, December 19, 2011

WOD - "DeadCon"

Strength: Deadlift 12 x 2 with 20 sec break between lifts

METCON - AMRAP 6 mins:
- 200m sprints
- Burpee Box Jumps x 6

Rest 3 mins

5, 4, 3, 2, 1:
- Wall Climbs
- Pass thru's (push up / Hip extension combo)

Happy training.
Posted by at

3 comments:

  1. Adam NorthDecember 19, 2011 at 12:38 PM

    AMRAP / Time for second event:

    Maj Flurry - 4 / 3:23
    Lt Fouse - 3.5 / 6:44
    Lt Tipton - 4 / 4:05
    SSgt Haynes - 4.5 / 4:31
    SSgt Montgomery - 4 / 3:32
    SSgt North - 4 / 3:56

    ReplyDelete
  2. RyanAugust 25, 2016 at 11:15 AM

    3/ 2:55

    ReplyDelete
  3. RyanAugust 25, 2016 at 11:15 AM

    This comment has been removed by the author.

    ReplyDelete

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