Friday – 151121

Rob Carr

The “Reverse Grip Row” is not the most efficient stroke, but it is most effective in getting in a good bicep pump at every available opportunity.

Warmup

EXTENSIVE Spealler Warmup

WOD

From 2011 CF Games

Complete as many reps as possible in 3 minutes of:

20 Calorie Row
30 Wallball Shots 20/14
20 Toes to bar
30 Box jumps 24″
20 Sumo-deadlift high-pull 108/70
30 Burpees
20 Shoulder to overhead 135/95
Sled pull

Rest 2 Minutes

Complete as many reps as possible in 6 minutes of:

20 Calorie Row
30 Wallball Shots 20/14
20 Toes to bar
30 Box jumps 24″
20 Sumo-deadlift high-pull 108/70
30 Burpees
20 Shoulder to overhead 135/95
Sled pull

Rest 2 Minutes

For Time

20 Calorie Row
30 Wallball Shots 20/14
20 Toes to bar
30 Box jumps 24″
20 Sumo-deadlift high-pull 108/70
30 Burpees
20 Shoulder to overhead 135/95
Sled pull

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