168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Wednesday 12/10/14

December 09, 2014

W.O.D.

4 Rounds For Time

30 Box Jumps 24/20

20 Deadlifts 185/135

10 Ring Dips

Advanced Training

21 Back Squats 225/155 or 70% for scaling

42 GHD Sit Ups

15 Back Squats

30 GHD Sit Ups

9 Back Squats

18 GHD Sit Ups

About the Author
  1. pauls Reply

    19:22 135#, 20″ box, red band rd
    First and last rounds were fast, couldn’t keep going in the middle.

  2. Dorene Goldstein Reply

    First day back in almost three weeks! Tough one but I finished in 20:06 with a lot of scaling. Thanks Mark for keeping me motivated.

  3. Jonathan Miles Reply

    17:39 RX, ring dips are not my friend. I think the mustache is weighing me down.

  4. Bushy Reply

    2nd bonus workout in as many days…! Thanks to Al for making me jump in at 4:00. Scaled the workout, but had a good time doing it. Already looking forward to the post-holiday nutrition challenge!

  5. Allan Fleck Reply

    A. 11:47 Rx
    B. 11:39 Rx
    Great working out with Bushy!! I still cant belive Mason bailed on me to go shopping?? Not angry just disapointed….

    • Mase Reply

      Hahaaaa I wasn’t disappointed at all. I had a blast!!!

  6. Mark Reply

    I think you were 10:47 Al. People working Hard today!!! Let us know your times in the comments:)

  7. Sarah Lee Reply

    16:57. Used a purple band for the dips.

  8. Sarah Lee Reply

    16:57. Purple band for dips.

  9. Erin Meagher Reply

    The 530 class did our own secret wod.

  10. Andy Mathieson Reply

    16:59 Rx

  11. Traci Bushy Reply

    16:33 – used 125 and a red band for dips.

  12. Kevin M Reply

    16:28 165# red band on dips

  13. Chris Massi Reply

    Correction Allan it was 10:47. I did it in an unimpressive 19:57 rx. Dips got real tough at the end! John killed it today and kept me going1

  14. Christopher Judkins Reply

    16:00rx

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