Tuesday, October 8, 2013

Wednesday - WOD 234 - "The Mac"

When I think about Mac, one Scripture comes to mind.

Iron sharpens iron, and one man sharpens another.  ~Proverbs 27:17

It has been said that you are who you surround yourself with. So do you surround yourself with Good friends?
Are you a good friend?

I like to think that in the true context of this reading, our real friends will sharpen us mentally, physically and spiritually.

With that in mind, I want to Celebrate my Good Friend Mac's 26th birthday by honoring him with this extremely awesome WOD:

Strength: (2 x 6)
Back Squat 6 @ 75%, 6 @ 85%
Strict Press 6 @ 55%, 6 @ 65%
Bent Over Rows 6 @ 75%, 6 @ 85%

"The Mac"
In a 12 Minute Window... Complete
26 Mac Complexes 95/65
- 2 Snatch Grip Deadlift to...
- Hang Snatch to...
- 2 High Back Squat
- Back to the front and repeat

THEN what ever time is left in the 12 minutes...
- Complete as many Double Unders as possible.

The Score is how many Double unders you completed

26 Hollow Rocks
26 Second Knee high hold from the bar

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