WOD: Thursday, November 14, 2013

(A) Find a 5RM (Bent Over) Barbell Row in 12 minutes

  • Bend over bar while keeping a flat back
  • No "kipping" or jerking up ... your body is rock solid through the movement except for arms, shoulders, upper back
  • Keep elbows in and move them back. Don't let them flare out.

(B) Every Minute On The Minute for 5 minutes

  • 8 Pull-Ups (Comp: Chest-2-Bar)
  • 8 Burpees

(C) 3 Minute Rest

(D) Every Minute on The Minute for 5 minutes

  • 15 Double Unders (30 Single Unders)
  • 7 Ball Slams

Big classes: Half of you will start on Part (B), half on Part (D)

(E) Mandatory Cool Down: 10 minutes of easy cardio.

The phoenix rises. Photo by Rafael Vega