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Thursday, 27 December 2012 / Published in WOD2

Friday 12.28.12

3 rounds for time of:

15 Push Presses (115/80)
15 Box Jumps (24/20)
15 Med Ball Cleans (20/14)

Compare to 5.4.12

Finisher:

“Tabata”

8 alternating rounds of:

Isometric Hollow Holds
Static Ring Holds

Strength: Bench Press 5 x 3

Compare SWOD loads to HERE

Rich Froning Part 1-Video

Rich Froning Part 2-Video

“Experience is a hard teacher because she gives the test first, the lesson afterwards.”~Vernon Sanders Law (born 1930); Major League Baseball Pitcher

17 Comments to “ Friday 12.28.12”

  1. Ray G says :
    December 28, 2012 at 7:45 am

    4:59

  2. Josh says :
    December 28, 2012 at 12:12 pm

    7:21

  3. Zack Lovingood says :
    December 28, 2012 at 5:49 pm

    5:34

  4. Tia says :
    December 28, 2012 at 6:12 pm

    8:02 (65 pp, 14 mb)
    BP 95

  5. Megan says :
    December 28, 2012 at 6:44 pm

    8:02

  6. Nate says :
    December 28, 2012 at 7:28 pm

    8:05
    185/215/235/240/250

  7. Penny J says :
    December 28, 2012 at 8:51 pm

    WOD 5:46 rx’d
    BP 105/105/110/110/115

  8. Jenni Irwin says :
    December 28, 2012 at 8:54 pm

    WOD: 4:50
    Bench 105/115/115/125

  9. Matt W says :
    December 28, 2012 at 9:06 pm

    5:36

  10. Amanda Johnson says :
    December 28, 2012 at 9:15 pm

    5:28

  11. Michael S says :
    December 28, 2012 at 9:38 pm

    11:22
    Bp 215×4/225

  12. Adam says :
    December 28, 2012 at 9:59 pm

    7:39 (120lb pp)

  13. Matt L says :
    December 28, 2012 at 10:04 pm

    Wod: 12 min,@95PP, 24Box, 20Medball.
    I think the med ball Cleans messed me up, not sure if I am doing it right. Also, did it by myself.
    BP: 135/155/175/195/205

  14. Randy says :
    December 28, 2012 at 10:20 pm

    WOD: 10:48 (75, 16 lb med ball)
    BP: 155/175/185/195/205(1)

  15. Shawn J says :
    December 28, 2012 at 10:39 pm

    6:27 Rx’d
    275/295×2 BP

  16. Keith says :
    December 28, 2012 at 11:27 pm

    8:33 rx’d
    205/205/215/225/225

  17. Thursday 1.17.13 | Crossfit Murphy says :
    January 16, 2013 at 10:49 pm

    […] Compare SWOD to HERE […]

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