Tomorrow will be Dons last WOD before he deploys. Post is supposed to open at 1000 so as long as it is still open this WOD is on as a farewell to Don. Seeing that he deploys for a year I took some of his best ideas and made them into this WOD to show you how fast 12 months can go by.
For Time
12 Pull Ups
12 Deadlifts – 265 - 165
12 Burpees
12 Hang Power Clean – 175 - 115
12 Double Unders
12 Front Squats – 125 - 85
12 Double Unders
12 Push Press – 75 - 65
12 Burpees
12 OHS – 55 - 45
12 Pull Ups
12 SDHP – 45 - 35
The bar is set up from inside to out with 5-10-15-35-45. Women it is 5-10-10-15-25. You drop off the bar as you move thru the wod. The numbers are short and the weights heavy power thru it and you can complete the deployment wod in no time.
4 comments:
That looks like an AWESOME WOD - thanks Dave! I'll do my best to make the noon class!!
I cant take credit it was Erin and Leslie's idea but i did come up with a WOD i thought you would like
Nice - thanks to all you guys!
diabolical!
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