12/19/10

10:30 Supplemental Strength
18″ Rack pulls with a Band, 50-60% of 1RM depending on band used (every 60 seconds)
3-3-3-3-3-3-3-3-3-3-3-3

11:30 Group WOD
“RJ”
5 RFT
Run 800 meters
5 Rope climbs (our rope is 18 feet)
50 Push-ups
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7 Comments

Jason on December 19, 2010 at 2:44 pm

81:20 rx’d.
Joanna on December 19, 2010 at 5:17 pm

I LOVE the Berlin Brother’s matching long underware!!!!
Bradley on December 19, 2010 at 9:41 pm

haha thanks Joanna! This was a great WOD. Both the strength and the metcon! I’m very happy to see that mccf has began more pure strength training. It’s going to help everyone progress a ton and some people (my brother, Dr. B.) need it 🙂

45:30 Rxd

push ups sucked!
Dr. J on December 19, 2010 at 10:03 pm

Thanks Joanna! I’ll take that as a compliment, even though I don’t think it was. 🙂

This WOD was a killer!!! 58:14 Rx’D. I’m glad it’s behind me.

Great work to all that stuck this one out!
Dr. J on December 19, 2010 at 10:10 pm

By the way, they’re compression pants, not long underware! And their meant to be worn on the outside unlike underware. You’re too funny Jo. Missed you today.
Melanie on December 20, 2010 at 9:43 am

I think we should fully support tight pants and nice asses…right, Joanna?!?!
Bradley on December 21, 2010 at 6:56 am

Do you support people making stupidass faces while they do 18″ deadlifts in tight pants with nice asses, melanie?