Warm up:

2 rounds of:
200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

WOD:

As many rounds as possible in 7 minutes of:
5 Power cleans (155 lb./105 lb.)
7 Chest to bar pull ups
20 Double-unders

Rest 3 minutes, then complete:

As many rounds as possible in 7 minutes of:
5 Burpees
7 Ring dips
9 Box jumps

Post completed rounds to comments.

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WEEKLY WINS!

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Media:
Friday WOD, January 4, 2013

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