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!

24 comments:

  1. HAPPY BIRTHDAY SPURLOCK

    WOD-4:29

    ReplyDelete
  2. Happy 30th Birthday Spurlock!

    WOD:
    95 lbs
    9:41

    ReplyDelete
  3. 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
  4. Happy Birthday Spurlock!!!

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

    ReplyDelete
  5. Happy Birthday Spurlock!

    DL- 85 lbs
    WOD- 4:37 RX

    Mobility WOD- Shoulders

    ReplyDelete
  6. Happy Birthday Spurlock!!!

    90#
    3:14rx

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

    100#
    4:03rx

    ReplyDelete
  8. Happy birthday Spurlock!!

    70#
    4:44 rx

    ReplyDelete
  9. Happy Bday Spur, welcome to the old man club.

    165#
    4:54

    ReplyDelete
  10. 30 birthday burpees for Coach Spurlock!!

    175#
    3:32 rx

    ReplyDelete
  11. Happy Birthday Spurlock :)

    140#
    4:22(40lbs)

    ReplyDelete
  12. Happppppppyyyyyyyy birthdayyyyyyyyyyy Spurlock!
    110, 3:01 rx

    ReplyDelete
  13. This comment has been removed by the author.

    ReplyDelete
  14. Happy Birthday, Spurlock!

    90#
    8:48 (25)

    ReplyDelete
  15. 75#
    3:49
    Welcome to the dirty 30 Club!

    ReplyDelete

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