Hey Ya'll! I appreciate the support and hard work you have all put into keeping this WODBLOG going. I have seen great gains from a lot of you and there is a TON more to come. There are also a lot more athletes who can see the GREAT GAINS if we keep consistent and spread the word. Here is to the Last WOD of 2013.
Warm up:
Sled pulls and push for 5 min
3 round of Mary: 5 HSPU - strict, 10 Pistols - with weight, 15 pullups - strict
Balls and bands to shoulders and pecs
Thoracic ext. work
Main:
1 Rep max Push Press with Chains
Then hit 9 x 3 x 55%
Assitance:
1 min on: Double KB Clean and Press for max reps 53/35
1 min on: plank
repeat
4 x
WOD:
Buy in: 15 Bar Muscle Ups
Row 1000m
30 Burpees
15 Push Jerks 165/125
Buy out: 30 GHD Sit Ups
Finish with 10 min of what ever you suck at meaning handstand walks or muscle up work for the most of us...
AODontFu*kingStopWontStop
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