Wednesday, February 27, 2013

Thursday - WOD 50 - "The Stud" - Birthday WOD for Ruben



Happy Birthday to Ruben. He is a True friend, athlete, and supporter of The Crowley Box.
We have been waiting for this day, so here it is.

"The Stud"

Skill:
Single Arm Barbell Snatch to Turkish Get Down
3 on each side
the Score is your heaviest Set.

WOD:
4 rounds for time
8 pullups
8 James Complexes 95/65
Burpee ->powerclean->front squat->Overhead press->back squat->press to front)
8 Walking Lunges 35/20
8 Renegade Rows 35/20

Overtime:
Max Hand Stand pushups in 1 minute
32 land Mines
Hand Stand progressions for the Overtime

The james Complex

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