25 DEC 13 NOT OPEN WOD POSTED FOR DEPLOYED PEOPLE ONLY.

Posted: December 24, 2013 by House of Bross in Workout

Warm up
10 drop squats
5 inch worms
10 push-ups
10 KB swings
1 min Airdyne / Row
2rds

Push Press
60%x3
65%x3
70%x3 x 3sets

Strict Pull-ups
Three sets of 5-10 reps


WOD

Run 500m
30 Burpees
40 Two-arm dumbbell ground-to-overhead or KB
50 Toes to bar
40m Overhead walking lunge (45/25lb plate)
100 m sprint

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Comments
  1. Mario says:

    Thanks Kevin for thinking of us deployed folks. The WOD’s been kicking my butt, but feel awesome afterwards.

  2. Joe B says:

    Ditto Coach Kev thanks for keeping us in your thoughts should be home soon

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