“The Firebird”
Complete 5 rounds for time of:
- 800m run
- 5 muscle ups
- 10 hang power cleans (155/105#)
- 20 wallballs (20/14# to 10/9′)
- 30 double unders
WOD Notes: This is our “House WOD” which we perform every year on Thanksgiving. The sub for muscle ups is 2x pull ups plus 2x push ups. Compare to 111126, 121111, 131128, 141127 , 151126, 161124, and 171123. If you’re not up for an hour-long monster WOD, consider “The Firebird Express,” listed below.
Schedule Notes: The gym will open at 7:00 and we’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, and 9:00, but you are welcome to start on your own at any time. There will be no coach-led warm up, so please show up early to warm up/mobilize. Please ensure you can be out the door by 10:00am.
“The Firebird Express”
5 rounds for time of:
- 400m run
- 10 pull ups
- 10 hang power cleans (115/75#)
- 10 wall balls (20/14# to 10/9′)
- 20 double unders
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Wednesday 3pm results
Nik 37:35 Rx
John 37:37 Rx
Results!