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598525_567313036617111_1043948671_nWOD 9/16/13

Front Squat 3-3-3-3

Back Squat 3-3-3-3

Do all the sets of back squats then all the sets of back squats. Try to add weight every set.


As Fast As Possible Alternate Between:

50-40-30-20-10 Double Unders

25-20-15-10-5 Push-Ups


5 Rounds For Max Distance:

30 Seconds Row

30 Seconds Rest

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  • Sean M

    185, 195,205,215 FS

    8;49 on wod. Kara showed me a way to make the push ups harder. I used a red band over my back. Slowed me down and I had issues with my double unders today.

    Rowed 850

  • Sheree Pierce

    You were slowed a bit on the skill work by having to go find another 25. Sorry!
    WAY after everybody else finishing today, but I did double unders and that just takes me a while. Still, my kind of wod. Lots of variety.

  • Jeremy Johnstone

    Up to 245 on front
    Up to 295 on back
    7:54 rx wod
    Missed row, had to go to work

  • Neal

    worked up to 275# on front squat (failed on the 3rd rep, got 265×3)
    worked up to 300# on back squat I feel like there should be a bigger difference between my front and back squat

    5:17 with ring push-ups

    871 meters on the rower – Cash out was INTENSE!

  • Jeremy Johnstone

    Round 2:
    245×3, 265×1 on front
    295×3 on back
    5:57 3xSingles
    811 row

  • Greg

    235X3 on front
    285×3 on back
    8:58 rx on wod (I suck at push-ups)
    927m row

  • Clint

    225 x 2 reps fs
    255 x 3 bs

  • J

    245×3 fs
    275×3 bs



  • JJ

    195 fs
    246 bs

    Dreaded push-ups …. 5:32 rx

    Dreaded row. … 804

    So looks like one j is better than two. Nice work j

  • J

    How the heck did you do 246 JJ? J is my new ID on here.

  • M. Vu

    Worked up with pause reps to #225 fs #245 bs #265 x1- front squats wore me out.

    4:27 RX on wod

    Lost count and did 6 rounds for 971m

  • Johnny P

    35# PR on front squats. Huge difference on push ups from a year ago.

    829m on rowing.

  • JJ

    I’m good like that j

    So what’s your real name j? I feel like that’s a dumb question

  • J

    Lol. Jeremy. J was just already there so I didn’t type out JeremyWF.

  • JJ

    Ooooo now this makes a lot of sense. Touché Jeremy

  • Elyse

    155-185# front squats
    185-215# back squats

    4:03 Rx


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