Wednesday, May 1, 2013

Thursday - WOD 104 - The "Hammer"



It is time to celebrate the Birth of Casey "The Hammer" Hamrick. We are all proud of this guy since he pushes us every day to run faster and lift harder.

"The Hammer"

buy in 
22 Strict pullups. Use a band if needed

WOD:
Round 1:
3 rounds of
22 Lunges
22 wall balls
22 box jumps
*Hold a Deadlift for the first 22 seconds of each round 135/95

Round 2:
3 rounds of
22 push ups
22 Bar Touches
22 Med ball situps
*Hold a plank for the first 22 seconds of each round

Overtime:
400 M run
at the start of each set of buildings do 22 jump n jacks ( There are 4 sets)

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