WOD – 11-8-13 Friday “Special K”

November 7, 2013 jkwuest 4 comments

He HATES when I call him that^^

 

Korey’s birthday was yesterday, but he refused to come to the gym. Because of that you will all suffer today (kidding<<<<not really).

 

23 minute AMRAP:

 

1 BURPEE MUSCLE-UP

1 POWER CLEAN (175/135)

7 DEFICIT HSPU

90 DOUBLE UNDERS

 

Happy Birthday buddy. Proud to have you as a training partner, coach, and friend.Korey

4 Comments on “WOD – 11-8-13 Friday “Special K”

  1. Thanks everyone for the birthday wishes, I love my Lifted family!

    Hatch Squat W1/D2
    Back Squat
    1×10 @155
    1×8 @170
    1×8 @180
    1×8 @195

    Front Squat
    1×5 @140
    1×5 @155
    2×5 @165

    WOD – 10 Rounds RX

    Great wod! Thanks Joey!

  2. Special K WOD:
    8 rds + 1 hspu.
    mods – burpee pull up, 95# pc, 1 1/2 mat hspu, 180 single jump rope per round

    my first unbanded pull up!

    Happy Birthday Big K!

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