WOD 2013.01.03 - Quick post

Thu Jan 3 2013

Warm-up
2 km  row (1:56 / 500 m pace)

EMOM for 10 mins
2 Power cleans
@ 185 lbs for first 6 sets
@ 190 lbs for last 4 sets

10 min AMRAP
2 rope climbs
10 burpees
15 front squats (135 lbs)
Score: 3 + 5 front squats (started on burpees)

Wed Jan 2 2013

2 km row (2:03 / 500 m pace)
Run to CFM

Warm-up
Work on pull-ups (kipping / strict)

Push Press (sets of 3)

"Nate"
2 muscle-ups (or 6 ring dips)
4 HSPU
8 KB swings (72 lbs)
Josh: 3 rounds (rx)
Jireh: 1 round (rx) + 6 rounds scaled
Mom: 10 rounds!
Charis: forgot :p

Got own'd by my mom!

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