Thursday, January 10, 2013

1/11/13

1-arm deadlift: 1+1 - 1+1- 1+1 - 1+1 - 1+1 - 1+1
*Do 1 set every 1:30*
WOD

 How fast can you complete?
25 box jumps (24/16)
5+5 1-arm DB snatch (45/30)
20 box jumps
4+4 1-arm DB snatch
15 box jumps
3+3 1-arm DB snatch
10 box jumps
2+2 1-arm DB snatch
5 box jumps
1+1 1-arm DB snatch
Post load and time to comments:
Mikko Salo - 2009 Fittest Man Alive!

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22 comments:

  1. KHarmonJanuary 11, 2013 at 6:29 AM

    DL- 210
    WOD- 4:18

    ReplyDelete
  2. KHarmonJanuary 11, 2013 at 7:41 AM

    And happy bday Spurlock!

    ReplyDelete
  3. BLJanuary 11, 2013 at 8:07 AM

    HAPPY BIRTHDAY SPURLOCK

    WOD-4:29

    ReplyDelete
  4. NateJanuary 11, 2013 at 8:11 AM

    30! 30! ! 30! 30!

    185
    6:11

    ReplyDelete
  5. AnonymousJanuary 11, 2013 at 8:44 AM

    Happy 30th Birthday Spurlock!

    WOD:
    95 lbs
    9:41

    ReplyDelete
  6. BKJanuary 11, 2013 at 9:44 AM

    DL- 205
    WOD: 9:20

    HAPPY BIRTHDAY SPURLOCK!!! THE BIG 3-0!!! Now that you're getting older you're going to start growing hair in weird places and feeling funny around girls. Don't worry though, it's normal.

    ReplyDelete
  7. Catherine BJanuary 11, 2013 at 9:46 AM

    Happy Birthday Spurlock!!!

    DL - 95lb
    WOD:5:46 (25lb)

    ReplyDelete
  8. AlyxJanuary 11, 2013 at 12:08 PM

    Happy Birthday Spurlock!

    DL- 85 lbs
    WOD- 4:37 RX

    Mobility WOD- Shoulders

    ReplyDelete
  9. dnlJanuary 11, 2013 at 12:31 PM

    DL 110 lbs
    WOD 5:26 25#

    ReplyDelete
  10. KeikoJanuary 11, 2013 at 12:31 PM

    Happy Birthday Spurlock!!!

    90#
    3:14rx

    ReplyDelete
  11. MaryJanuary 11, 2013 at 12:41 PM

    So glad you joined the 30 club with the rest of us old geezers! Happy Birthday!

    100#
    4:03rx

    ReplyDelete
  12. EmJanuary 11, 2013 at 1:01 PM

    Happy birthday Spurlock!!

    70#
    4:44 rx

    ReplyDelete
  13. BrittanyJanuary 11, 2013 at 2:54 PM

    Happy birthday Spurlock!!

    ReplyDelete
  14. mikeJanuary 11, 2013 at 3:18 PM

    Happy Bday Spur, welcome to the old man club.

    165#
    4:54

    ReplyDelete
  15. ClintJanuary 11, 2013 at 4:50 PM

    30 birthday burpees for Coach Spurlock!!

    175#
    3:32 rx

    ReplyDelete
  16. BrandonBJanuary 11, 2013 at 6:57 PM

    Happy Birthday Spurlock :)

    140#
    4:22(40lbs)

    ReplyDelete
  17. O dubsJanuary 11, 2013 at 11:06 PM

    Happppppppyyyyyyyy birthdayyyyyyyyyyy Spurlock!
    110, 3:01 rx

    ReplyDelete
  18. RachJanuary 11, 2013 at 11:47 PM

    This comment has been removed by the author.

    ReplyDelete
  19. RachJanuary 11, 2013 at 11:48 PM

    Happy Birthday, Spurlock!

    90#
    8:48 (25)

    ReplyDelete
  20. AnklebiterJanuary 14, 2013 at 12:30 PM

    75#
    3:49
    Welcome to the dirty 30 Club!

    ReplyDelete
  21. ajantonicelloJanuary 14, 2013 at 12:41 PM

    200
    5:29

    ReplyDelete
  22. UnknownNovember 6, 2016 at 7:43 AM


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