21-15-9 reps for time of:

Ball slams 30#/20#

Pull -ups

Overhead Squats, 95#/65#

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8 Responses to “WOD

  • Moses
    15 years ago

    What? Nobody did this WOD in the early am class??
    Times? Looks like a tough one…just curious how long the beating takes! 🙂

    btw…what is “sh**…………..” ??? I’m going to guess it’s probably SHampoo, SHarks, or even maybe SHyness. 😉

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  • Armando
    15 years ago

    Ok, Chris here is the # that u asking for it…..

    Time 6:25

    ….I did the WOD with the 20# ball (30# not avlb)….this WOD is like Fran short n fuuuuun!!!

  • Moses
    15 years ago

    Thanks for the update Armando! I’m thinking that you have a pretty smoke’n time there. The OHS alone would take me that long!

    Fran…short and fun?? I must be doing something wrong, there’s nothing short or fun with my Fran. 🙂

  • Luiggi
    15 years ago

    Today WOD
    front squad #95
    pull ups
    ball slams don’t know weight , wathever Lucas had there
    7:00 min
    didn’t do overhead to protect my shoulder !!!
    Isn’t painfull , I can sleep without pain and I like that !!!
    Still fun

  • Karin
    15 years ago

    Time 9:05

    Wow! Those overhead squats were killer!!!

  • Purple, then red pull up band//55# OHS//
    Time: 9:32

    2 days of pull ups….enough already!

  • “Angie”
    100 pull ups
    100 push ups
    100 situps
    100 squats

    Time 14.44