December 1st, 2015


Today’s WOD

A. Take 10 min to build to a tough single back squat

B1. Back squat x 3 reps @ 85-90% of part A, rest 1 min

B2. Pendlay rows x 6-8 reps, rest 1 min x 4


For time:

1000m row, (women 800m) followed immediately by:

3 Rds of

30 DU’s

20 KBS (American) @ 2/1.5pd

10 HSPU’s ( push ups for those that are still working on them, If you have push up work tri pod to push up kick out, half the reps to keep intensity)

(15 min cap)


– Alternate between back squats and rows with given rest

– once row is done, do 3 rds of 30-20-10

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