Wednesday, November 14, 2012


7:00 PM Class tonight is “Fight Gone Bad” only…just FYI 😉


12 Minutes to Find a 1 Rep Max Snatch


“Double Bird”
5 Minute Up Ladder
Thrusters (135#/95#)
Bar Muscle Ups
NOTE: Sub for each Bar MU is 1 Pull Up (most difficult variation) + 1 Dip


4 min. Tabata V-Ups

4 thoughts on “Wednesday, November 14, 2012

  1. I can’t wait to see the CEC folks tonight at 7pm who are making up the Benchmark WOD. So excited to see all those FGB numbers increase!

    For all other CEC peeps, we will close out the challenge on Saturday…

    REMINDER: Body fat testing is tomorrow from 3pm to 7:30pm. Anyone can get tested but it is required for the CEC. $25 cash or check paid to the dunk tank man.

    1. Any critical mass of challengers looking for a 3rd alternative time for FGB? I just can’t do tonight or Saturday morning.

  2. snatch: 85#

    “double bird”
    4rds + 5 thrusters
    @ 80#, C2B/dips

    v-ups: 83

    stayed after and worked on banded bar MUs-just learned them yesterday–did 10 to make up for what I missed in the WOD

  3. 7 o’clock fight night didn’t go as bad as I thought

    Round 1- 81 Reps
    Round 2- 79 Reps
    Round 3- 101 Reps

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