WOD – Thursday, December 6, 2012


WOD – Thursday, December 6, 2012

Don’t forget Paleo Running this Saturday.  Let us know if you plan to attend.


In 10 minutes Run 400m and in the remaining time, from an empty bar, find a 1rm max in Clean & jerk

Rest 3 minutes

In 6 minutes Row 4oom and in the remaining time complete as many strict pullups as possible. (scale with band, no kipping)

Rest 2 minutes

5 min AMRAP of box jumps 24/20 (You must JUMP up and STEP down each rep)


Todays strength is built into the WOD. This is on purpose. Treat the first two portions of the workout as a competition. This is often the type of format you will see at events and training max effort under these conditions is very important.