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Tuesday, 04/12/11

21-18-15-12-9-6-3 reps for time of:

Pull-Ups
Overhead Squat (45#)

If you have difficulty with kipping pull-ups or completing a "good" overhead squat, that you use THIS workout to work on and improve those skills.

Compare to 06/07/10.

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16 comments:

  1. Chris MApril 12, 2011 at 6:44 AM

    10:26
    Good WOD!

    ReplyDelete
  2. AdamApril 12, 2011 at 6:51 AM

    15:56

    Wow, the pull-ups really killed me this morning. Grip was gone and then I started feeling sorry for myself. Sad, very sad. I may need therapy after that de-motivating performance.

    Can we play duck-duck-goose for tomorrow's WOD?

    ReplyDelete
  3. JWMApril 12, 2011 at 7:49 AM

    7:44

    1:47 PR over my attempt last June. Definitely took a toll on the grip this morning.

    Great to see a few of you out there this morning. Would love to see MORE of you out there tomorrow!

    ReplyDelete
  4. JCApril 12, 2011 at 8:08 AM

    11:13 PR

    Over 3 minutes faster than June. Good to see copious amounts of pull-ups making a comeback into the WODs.

    ReplyDelete
  5. ksekiApril 12, 2011 at 8:08 AM

    10:11
    Tough to stay/get on bar during pullups.

    ReplyDelete
  6. MattApril 12, 2011 at 12:48 PM

    Aloha,

    6:45

    That one didn't let the arms recover. Great WOD.

    ReplyDelete
  7. KingsleyApril 12, 2011 at 2:52 PM

    9:30.

    Slow on pull-ups today.

    ReplyDelete
  8. AdamApril 12, 2011 at 3:00 PM

    I'm glad everyone was hitting PR's today...you all are beasts. I need to get a shot of motivation to beat back my recent case of THS.

    ReplyDelete
  9. jswobeApril 12, 2011 at 3:01 PM

    14:00

    pull up grip = terrible

    OHS = great

    damn it...


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  10. jswobeApril 12, 2011 at 3:02 PM

    BTW...looking forward to WOD 11.4!

    ReplyDelete
  11. KingsleyApril 12, 2011 at 4:17 PM

    Mac, where you at? You crushed me on this one last time. I am looking forward to getting my butt whooped again!!!

    ReplyDelete
  12. AnonymousApril 12, 2011 at 7:25 PM

    Kings, been on the road the last 5 days, but will make up this one in the morning. Not expecting my weak-body to live up to previous efforts, but we'll see...

    ReplyDelete
  13. baby hueyApril 12, 2011 at 7:26 PM

    8:45

    ReplyDelete
  14. JoeApril 12, 2011 at 8:34 PM

    7:11
    That hurt!!

    ReplyDelete
  15. KingsleyApril 12, 2011 at 9:10 PM

    I just WOD 11.4.

    Not cool......not cool!!!!

    ReplyDelete
  16. JWMApril 13, 2011 at 7:51 AM

    Props to my big brother who smoked me on this one!

    Well done Joe!

    ReplyDelete