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12-30-2011

DateThursday, December 29, 2011 at 09:58PM

Tomorrow marks not only the the final wod of 2011, but also the final wod for Derek Spinale as he will be leaving GetBuilt for a greater cause, USAF Pararescue.  His effort, energy and enthusiasm will be missed.  We will end this year in honor of all our men and women in the armed forces with guns blazing!

Buy-in: Row/run/jump rope, PVC pipe shoulder complex, 20 air squats 11 supermans, 20 back extensions 11 leg swings (per leg), 20 arm swings 11 db external rotations (per arm)

Strength: Bench Press 3x3

Wod: 12 min AMRAP

20 push ups

11 power cleans (115/75)

Immediately upon completion of the 12 minute amrap: 20 dips 11 concentration curls per arm

Cash out: Don't be a jerk. Show up on time and high five Derek!

AuthorMikeAlley and Katrina | Comment13 Comments |

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Reader Comments (13)

Buona fortuna Derek.
December 29, 2011 | Unregistered CommenterHope
I assume "remove sleeves" is implied.
December 29, 2011 | Unregistered CommenterPoole
Whoa! Derek got a Hope post, AND she beat Poole to first post! If you hate America, wear sleeves tomorrow.
December 29, 2011 | Unregistered Commentermike
but she should have posted in English....
December 29, 2011 | Unregistered CommenterPoole
A+ wod.
Add power shrugs and neck curls = A+++.
December 29, 2011 | Unregistered CommenterRyan B
Sleeves? I'm going to go shirtless all day tomorrow.
December 29, 2011 | Unregistered CommenterBB
Sleeves,

Love me or Leave me!
December 30, 2011 | Unregistered CommenterAmerica
I tried out for para-rescue but they weren't giving vision wavers then. Oh well, best of luck to you in an interesting and meaningful career.
December 30, 2011 | Unregistered CommenterGlenn
Who's Mike?
December 30, 2011 | Unregistered CommenterPrecise
thanks for all the support, ill see you guys here soon enough
December 30, 2011 | Unregistered Commenterderek
Derek is the man!
December 30, 2011 | Unregistered CommenterCunningham
Sorry for being a jerk and not giving a high five or going sleeveless.
December 30, 2011 | Unregistered Commenterjust Bob
my head is bursting. so much going on in 2012.
January 1, 2012 | Unregistered Commentermike

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