Wednesday 130130

Posted: 01/30/2013 in WOD
Tags: , , , , , ,

Strength:
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

WOD:
Flipped Fifty For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Comments
  1. M/40/6’2/170
    Amanda – 7:42 @ 105#squat snatch
    Flipped Fifty – 18:43

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