3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Chris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.
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WOD Demo with Chris Spealler - video [wmv] [mov]
Lance Cantu on today's WOD - video [wmv] [mov]
5 comments:
Big Dawgs:
as rx’d
Women - 55#
Pack:
Couple ways to go for the Pack:
3 rounds for time of:
Run 400 meters
30 Overhead squats, 55 pounds
21 Pull-ups
Women - 40
-or-
3 rounds for time of:
Run 400 meters
15 Overhead squats, 75 pounds
15 Pull-ups
Women - 55#
Puppies:
3 rounds for time of:
Run 200-400 meters
15 Overhead squats, pvc-25 pounds
15 Pull-ups (assisted or beginner okay)
20:05
Run 400 meters
20 Overhead squats, 75 pounds
21 Pull-ups
Amber 16:54
12:21 Rx
14:00- 45# OHS.
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