Tuesday, 11 DECEMBER 2012

Announcements:  Today we will meet in the 62 Room.

Equipment needed:  Grab a pair of dumbbells of appropriate weight.

Warm-up and instruction:  Matt will lead the group through dumb bell hang cleans and Adam will discuss knees to elbows.  Everyone will have a chance to practice each movement.


4 rounds for time:
15 x knees to elbows
15 x dumb bell hang cleans (30 lbs. +/- 10 lbs.; make sure you do a full squat!)
15 x dumb bell push press

Rest a few minutes and then do the cash-out

Cash-out:  100 push-ups for time.

Post time for the WOD and the cash-out to comments.


Nate said...

Sorry I couldn't make it today - lot of stuff due with classes over these next couple of days... keeping me up a lot later than I'd like.
I'll have to make up the WOD sometime soon - looks like it was a good one.

jck said...

Drug test this morning.

Adam said...

oh my, that was TOUGH! Dumb bell cleans were no joke!

15:01 with 30 lbs. dumb bells

4:35 for the cashout...also TOUGH! Thanks to Matt for the push.

Mickey said...

went to bed a little sick last night. Woke up very sick today. Hopefully this passes quickly.

Caleb McDaniel said...

12:01 doing 20lbs. med ball cleans and 45lbs. push presses.

Matt said...


I used 40lbs dumbbells for everything.


Cashout: 3:10

jswobe said...

15:30 for the WOD

4:50 for the cash out

Not my best performance on this one...