Short, Fast, and Deadly

  • December 23, 2013
  • By :
Paul Admiring His Work
Paul Admiring His Work

Warm-up
50 dubs
5 ball ups
5 skin the cats
5 dragon flags
50 dubs
5 muscle snatch
5 drop snatch
5 full squat snatch

Oly – start EMOM at 15 past the hour
Squat Snatch
20 dubs and then one attempt on the minute for 10 minutes

Strength – 20 minutes
High Bar Back Squat
3-3-3-3-3

WOD – 10 minute cap
“Short, Fast and Deadly”
5 Rounds
10 Thrusters (95,65)
10 Toes to Bar

4 Comments

  • Michael McGuire

    12/23/2013 @ 11:34 pm

    First day back after taking a week off.

    Emom-135 across/ went for a 1rm after. Got 175 PR

    Squat- up to 315

    Wod- 6:19 RX

    I hope everyone has a great Christmas!

  • Michael McGuire

    12/23/2013 @ 11:34 pm

    First day back after taking a week off.

    Emom-135 across/ went for a 1rm after. Got 175 PR

    Squat- up to 315

    Wod- 6:19 RX

    I hope everyone has a great Christmas!

  • Crowley

    12/23/2013 @ 9:08 pm

    warm-up: done
    EMOM: 135 to 145 – wasn’t feeling great, missed two snatches at 145
    squat: up to 285
    WOD: 4:52rx
    cash-out: rolling and mobility

  • Crowley

    12/23/2013 @ 9:08 pm

    warm-up: done
    EMOM: 135 to 145 – wasn’t feeling great, missed two snatches at 145
    squat: up to 285
    WOD: 4:52rx
    cash-out: rolling and mobility

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