Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

For 15 minutes, perform:
even minute: 1 Snatch @ 80% 1RM
odd minute: 10 Burpees

followed by 15 minutes of:
even minute: 1 Clean and Jerk @80% 1RM
odd minute: 30 Double-unders

Post results to comments.


The FRAN Challenge is an 8-week exercise, nutrition, and body composition analysis program!

Challenge begins May 20th!
Cost: $300 (Total Value $550)
Click here to download the brochure for more information.

Sign up on the challenge roster in Ryan’s office. The deadline for registration is Saturday, May 11. For further inquiries, contact Dabney Poorter at dmpoorter@gmail.com.


Did you train like this today?

Post thoughts to comments.

Monday WOD, April 29, 2013

3 thoughts on “Monday WOD, April 29, 2013

  • April 28, 2013 at 7:44 pm

    So sorry for the late post – my fault! The rest of the week, the posts will be up by 5:30 or so 🙂

  • April 29, 2013 at 9:44 am

    I love these wod’s!
    Someone keeps telling me I need to lift more weight though-
    75# on snatch, 105, 110 on c&j.

  • April 29, 2013 at 9:01 pm

    135,135,135,140,140,140,140 snatch
    155,155,155,165,165,165,165 C&J
    Really like these WODS too.

Comments are closed.