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Saturday 110312

Ricky Frausto Filed Under:
WOD
"Black Lung"
21-15-9 rep rounds for time of:
Box Jumps, 20 inch box
Burpees
Ball Slams, 20#/16# ball

If you can't do this workout completely unbroken, scale the reps a bit so you can. If there is one workout that has different results if done unbroken vs. broken, it's this one. Try 18-12-6, 15-12-9, or 12-9-6, in order to get it done unbroken.

Post time to comments/Logwod.

Compare to 101112.

Lauren Williams

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8 Responses to "Saturday 110312"

  1. hannah eileen Says:
  2. I did this on Thursday and it was...sucky. I'm still coughing from it every time I laugh. I scaled to 12-9-6-6 per Joe's advice. I finished at 5:02.

    Have fun with this one!
  3. ZachR Says:
  4. Scaled to 15-12-9-6 and finished in 5 minutes. Great way to kick off the weekend. Still waiting for the black lung to kick in though.
  5. paul Says:
  6. worked on snatch--got close to a PR, but kept catching too far forward. thanks to everyone for the advice, especially Jake and Pete!

    i did get 1 strict muscle-up, which I haven't been able to do in a long time.
  7. VanBeek Performance Says:
  8. Mobility Work and Quick Gym Metcon

    5 DU's
    10 Push Ups
    15 Inverted Rows
    * 7 mins * - 6 2/3 + 8 Rows

    Roll Outs and Reverse Hypers
  9. Donohoe Says:
  10. I did the 15 12 9 6 version the box jumps and burpees were not awesome. My legs are still jelly thank you black lung.
    |Donohoe out.....
  11. Shane Says:
  12. 15-12-9 in 4:33. I'll add that 6 at the end next time.
  13. Allison H :) Says:
  14. 12-9-6
    4:34
    coughed for over an hour after this one!
  15. Amy H Says:
  16. Hey!!
    My CFO clothes came in the mail today!! I love them.

    I also did todays work out, scaled 12-9-6 in 4:48.

    I miss ya'll!

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