Friday, February 17 WOD 021712

Skill:  Burgener Warm-Up, 2 rounds with empty barbel

  • 3 Down/Ups
  • 3 Elbows High and Outside
  • 3 Muscle Snatches
  • 3 Snatch Lands
  • 3 Hang Power Snatches

WOD:  “Helen”  3 rounds for time of…

  • 400 meter run
  • 21 Kettle Bell Swings, 1.5/1pood
  • 12 Pull-Ups

Cash-Out:  Hand Release Push-Ups / Ring Rows

  • Alternate between Hand Release Push-Ups and Inverted Ring Rows for 8 rounds of 20 seconds of work followed by 10 seconds of rest.
  • Your Score is the combination of your lowest reps of each movement

http://www.youtube.com/watch?v=kRxECJyxkIQt

Results: Name WOD Cash-Out
5:30am Caroline 13:24 14
Dave C. 11:30rx 17rx
Tina 12:17 15
Jerry 13:00 14rx
Pam 15:34 10
Jill 13:28 13
Irina 14:05 16
Holly 13:46 15rx
7am Peter 13:04 13
Ryan 12:21rx 13rx
Chris O. 11:31rx 14rx
Kevin 12:42rx 10rx
Felicia 14:12 9
Jamie H. 12:58 15rx
Dan 14:32 15rx
Dena 13:54 12
6pm John P. 8:58
Gregg foundations
Dave A. 9:26rx 16rx
7pm Erin 15:11 13
Caps 9:02rx 19rx
Gladys 15:06 13
Kris T. 14:16 17
Scott H. 10:20 18rx
Linda 13:19 15
Brian 13:40 15rx
Jamie Z. 11:31rx 18rx


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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