"WOD 120509"

"Lumberjack 20's"

20 Deadlift @ 125kg
Run 400 m

20 KB swings @ 32kg
Run 400 m

20 Overhead squats @ 50kg
Run 400 m

20 Burpees
Run 400 m

20 Pull ups (chest to bar)
Run 400 m

20 Box Jumps @ 24"
Run 400 m

20 single arm Dumbell squat cleans @ 45lbs per arm
Run 400 m

Total Time : 1 hour 3 minutes 38 seconds

-Subs-

KB swings : @ 24kg x 30 reps
Overhead squats : Thrusters

-Aims-

Sub 40 minutes

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I had a very slow start taking 12 minutes to do the deadlifts. I sub overhead squats with thrusters because I had technical problems getting the overhead squat right and at that moment I thought that thrusters would be a god substitute because it incoporates both the squat and having the barbell overhead.

I sub the KB swings because my gym does not have 32kg KB's and because of my big hands I do not like holding the Dumbell for swings. Thrusters took a while as well.

All in all I loved the WOD, it was really refreshing and really brought back my motivation.

To all who was called back by God, carry on with your great work and watch over us.

To all who has lost someone, I am sorry for your lost. Carry on your great work here on earth, my prayers are with you.

To all those who did the "Lumberjack 20" good on ya!!!

To those who have yet to do it...... get ready for a great day!!!

Now let me introduce to you to Lumberjack Jonson...

Look how big my bum bum is