WOD Friday Dec 23, 2011


9 pullups
9 cleans (135/95)
9 kb swings (70/55)
9 toes to bar
9 push press or push jerk (135/95)
9 burpees

AMRAP in 20 minutes

7 Responses to “WOD Friday Dec 23, 2011”

  1. Mary Mickley

    55 lbs for KBS? Is that an error? I’m lucky if I can do a 45 on any given day!

  2. Will

    No error, Mary. 55 for the women. Don’t blame me, I didn’t create this one.

  3. steve

    Brad, put your feet on a box behind you to resemble a “donkey kick”. It will take the majority of your lower body weight off of the movement. You can also do this lower to the ground with your feet out in front.