WOD: Wed 12.06.2017 "Instructions"

Workout of the Day (WOD) & News

WOD: Wed 12.06.2017 “Instructions”

2017-12-05T14:51:53-05:00By Mel|Categories: WOD|30 Comments

HB Sam!

NEWS

MW3 WOD: On Saturday, December 16th, we will honor McCrae Williams with a hero workout and fundraiser. ALL donations go to the McCrae James William Foundation. For more details about the event and how to register click HERE

WOD

“Instructions”
750 Meter Row
21 Deadlifts (155/105)
21 Burpees Over Bar
500 Meter Row
15 Deadlifts
15 Burpees Over Bar
250 Meter Row
9 Deadlifts
9 Burpees Over Bar

Post Time to Comments.

ENDURANCE

As far as you can go in 30 minutes

30 Comments

Pete Wed 12.06.2017 at 6:45am

15:46. 135#
Erin Wed 12.06.2017 at 6:50am

13:43 Rx
Brett Wed 12.06.2017 at 6:52am

1332 rx
Rap Wed 12.06.2017 at 7:30am

11:03 rx
- Rap Wed 12.06.2017 at 7:30am
  
  HBD Sammy
MichelleH Wed 12.06.2017 at 7:45am

15:02 rx (1st one!!!)

HBD Sam!
- El Guapo Wed 12.06.2017 at 7:54am
  
  Congrats, Michelle!!
- Rap Wed 12.06.2017 at 11:07am
  
  Awesome Michelle! You did great this AM!
El Guapo Wed 12.06.2017 at 7:53am

17:25rx

El Guapo
Dusty Wed 12.06.2017 at 7:53am

11:06 Rx

Nice Rap- 3 sec

Happy birthday Sam !
- Rap Wed 12.06.2017 at 11:10am
  
  Ha! So close.
SamB Wed 12.06.2017 at 8:32am

10:01Rx thanks for the bday wishes!
mdu3737 Wed 12.06.2017 at 8:54am

12:03 Rx

HBD Sam!
Pat W Wed 12.06.2017 at 9:12am

11:09 Rx

Nice Dusty- 3 sec

Happy birthday Sam !
Tony P Wed 12.06.2017 at 9:57am

12:35 rx
HBD Sam!
Moon (SG) Wed 12.06.2017 at 10:34am

12:19 Rx

Happy happy bday, Sam!
- Amanda W Wed 12.06.2017 at 2:31pm
  
  I think I got dizzy watching you blast through this workout. Nicely done!
adavass Wed 12.06.2017 at 11:46am

14:50 105#. Row: 600/400/200. Mixed burpees with tuck jumps (15/6; 9/6; 9)
Amanda W Wed 12.06.2017 at 2:30pm

15:48 Rx

Happy birthday Sam!
Newt Wed 12.06.2017 at 5:17pm

10:43 Rx
zdn Wed 12.06.2017 at 5:25pm

12:35 Rx

dragging ass this morning

HBD Sammy!
Libbi Wed 12.06.2017 at 5:48pm

14:34 rx
mikey Wed 12.06.2017 at 7:25pm

11:54Rx – Happy BDay Sammy!
K8 Wed 12.06.2017 at 7:34pm

14:00 RX!
Andrew Pants Wed 12.06.2017 at 7:47pm

12:47 RX

HBD Sammy – you killed it today!
Jess Wed 12.06.2017 at 8:36pm

12:09 rx
Sarah L Wed 12.06.2017 at 8:49pm

13:04. Step overs instead of jumps.
Katie Wed 12.06.2017 at 9:18pm

15:16 rx
lourdes Wed 12.06.2017 at 9:29pm

Mod-Wod 13:13 3×500 m Row, 15 105# DL, 15 Push-ups – casual pace
Mel Tue 12.12.2017 at 8:41am

11:15rx

Comments are closed.

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