Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
Hang snatch, 2-2-2-2-2

Tabata:
Double Unders

WOD:
3 rounds for time of:

30 Wallballs (20 lb./14 lb.)
25 Hand release push ups
20 Pull ups

Post snatch loads, tabata score and WOD time to comments.

__________________

MWOD#12

Media:
Friday WOD, December 7, 2012

2 thoughts on “Friday WOD, December 7, 2012

  • December 7, 2012 at 10:07 am
    Permalink

    Missed my Roosters this morning!!!

    75# hang squat snatch
    10 DU’s…ouch, couldn’t get my rythm on tabata
    10:56 WOD – 16# wallball

  • December 7, 2012 at 11:46 pm
    Permalink

    110 HS 8 DU. 15:50 WOD Rx

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