Sunday, December 30, 2012

Sunday 12302012 - LAST WOD of 2012

Here it is...the last workout of 2012.  It was pretty hefty if I do say so myself.

Let's see what I did to make up for the Brazilian Buffet I had the night before...of course it was all Paleo so its all good right?  No carbs...hahaha...

WARM UP
4 rounds of:
250m row
3 pull ups
10 x lunges
10 x GHD back extensions
5 x each arm KB snatch @ 35lbs

WOD
Box Squat Ladder x 2
add 10lbs until failure to complete reps

Begin - 115
End - 225  YAY!!  NEW PR!!!  What a great way to end the year!!

Overhead Squat 3 x 3 @ 80% effort
WU - 65lbs and 95lbs
Working set of 115lbs

Power Snatch 1 x 6 @ 60% of 1RM  EMOM (every minute on the minute)
95lbs

100 x GHD Sit ups for time
*I probably did 75% good ones...this was killer. My abs are not my strongest muscle...as anyone can attest. But I grinded it out...finished in 10:40.

HAPPY NEW YEAR!!!!

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