Friday WOD



21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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An alternate WOD is:

Three rounds for time

20 dumbbell snatch – 10 each arm
15 box jumps
10 ball slams
5 man makers
500 m row

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  1. Spider, what is up with this “crazy bitch” song? I didn’t know you were such a freak!

  2. Oh yeah – that’s Sammy’s favorite song! Me, I just like it for the rhythm and music… 😉
    I told Stella that he can’t play that and the last song (Jay-Z/Linkin Park ) in mixed company.
    Oooh, my back…

  3. My back hurts from watching you spider.

  4. Anonymous says

    Nice booty Carrie…….in Conyers!

  5. Easy on the back comments….. Not sure if I’m to take those as jibes.
    Oooh, Oooh, my back
    Sounds kinda like Rodney Dangerfield in Caddyshack when he takes a fall and has to let Danny finish the putt. That’s what I’m gonna do next workout…. let Salley finish Nancy for me.
    Crazy B. song has got to get you jacked!

  6. Now that’s funny!
    Whomever the masked poster is, he’s got some jokes!

  7. Diane is my kind work out.
    135lb dead lifts (should gone heavier I think.)
    HSPU on the wall. HARD!
    5:40 time.
    Tim you did an awesomw job. Quick too at 6min something. Great dead lifts.
    See you guys Saturday.
    Did not get to hear the Crazy bitch song.