Wednesday, September 30, 2009

Hump Day

Their form is a little questionable, but the effort and the "War Face" is impressive.

Warm up: row 500m @ a 2:00min pace, 20 Hand High Mountain climbers, 20 Double ups.

Skill: 1 max set ring dips, 1 max set dead hang pull ups. 2 rounds no rest.

WOD: "1 Speal" Fleming and I named this one a long time ago... because the weight of the thruster is Chris Spealers Body weight.

10 Thruster @135
50 double under
8 thruster
40 double under
6 thruster
30 double under
4 thruster
20 double under
2 thruster
10 double under

Click HERE for the video

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