Thursday 08092012


A1.  ME Strict Pull-ups + 5 Kipping Pull-ups w/30 Sec Rest

A2.  Ring Dips – 3 x 10-12 w/30 Sec Rest 

A3.  Box Jumps – 3 x 5 @ 40inch/30inch w/30 Sec Rest 


5 Rounds 

250M Row 

20 x Wallballs @ 20lb/14lb 

20 x Burpee Box Jumps 24inch/20inch 

C.  3 x 20 – Hollow Rocks 

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9 Responses
  1. Steve Vinz

    WOD: 30:12, RX….brutal workout! WOW….that was a tough one for me! Worked hard all week. This was a good way to close it out.

  2. Cally Vinz

    Shoulder hurting so I rowed 5,000 meters and did 100 situps instead of the WOD. Feeling a bit like I wimped out 🙁

  3. kit

    21:52…. switched to 30″ Burpee/BJ (10reps)..great workout with Travis and awesome coaching by the “Vinz”!