WOD – 11-6-13 Wednesday

November 5, 2013 jkwuest 3 comments

Normally we would do a benchmark workout on a wednesday, but seeing as how it was Mike’s birthday yesterday, AND he didn’t tell me, lets make things interesting…

 

“Big Mike”

 

5 rounds for time:

 

11 KB swings (53/35)

5 Deadlifts (225/155)

5 ball slams (20/14)

11 jumping lunges

200m run

 

Cashout: 10 minutes of banded stretches/mobility of Coaches choice.

 

Happy Birthday Mike!

 

3 Comments on “WOD – 11-6-13 Wednesday

  1. 4x400m Row
    1:25, 1:24, 1:24, 1:26
    4x400m Run
    1:23, 1:21, 1:19, 1:16

    3 ROUNDS
    10 Toes 2 Bar
    1 KB Complex (R) 53#
    1 KB Complex (L) 53#
    10 Wall Ball Sit-ups

    Time -> 12:28 RX

    KB Complex
    5 Cleans
    4 Push Press
    3 Split Jerk
    2 Snatches
    1 Pistol

    Cash out with max effort unbroken thrusters at 115# (no stopping)
    -> 11 Reps

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