Not So Fast
1-1-1-1-1-1-1 of slow pullups. Each pullup will be 5 seconds going up, 5 seconds going down. Rest 90 seconds in between each rep.
Everyone starts at the same time, trainer counts 5 seconds for ascent and 5 seconds for descent. No kipping allowed.
Post bands used (if any).
THEN DO
For time, 21-15-9 of:
Deadlift 95#/135#
Burpees
Box Jumps
Leprechan Sumo Deadlift High Pull
Special St. Patrick's Day WOD this Wednesday!!!! All evening gym classes will be cancelled, and our FB Pot o' Gold Scavenger Hunt WOD will be held at Piedmont Park at 6:15pm behind the Willy's at Piedmont Park. Bring friends!! Groups of 10 are needed so please email mike@fitnessbattalion.com with your team member list, if you need to be placed on a team, and if you're bringing a guest. Costumes are encouraged and a prize will be given to the best costume and winning group!
jon
Reader Comments (2)
Today's Results:
AM
Kari-12:08
Darcy-13:09
Buck-10:15
Vince-8:23
Ben-13:43
Jon-7:18
6:00 PM
Phae-65#-13:39
Kelli-15:37
DJ-10:30
7:30 PM
WOD #2 results.
Matt: 13:59 135#/24"box
T: 6:26 135#/24"box
PK: 7:32 135#/24"box
MM: 7:39 135#/24"box