Daily WOD – Nov 22, 2018

“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, 121111131128, 141127 151126161124, 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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This Post Has 3 Comments

  1. As many of you know, we’ve been having trouble with many athletes not being able to view our blog posts. We made some updates today which has changed the appearance of the website but more importantly we hope will solve the viewing problems! Please let us know if you continue to have trouble seeing the posts when they go live. We posted this particular blog entry early as a test.

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  2. Wednesday 3pm results
    Nik 37:35 Rx
    John 37:37 Rx

  3. Results!

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