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

WOD:
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.

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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.

Registration:
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.

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Did you train like this today?

Post thoughts to comments.

Media:
Monday WOD, April 29, 2013

3 thoughts on “Monday WOD, April 29, 2013

  • April 28, 2013 at 7:44 pm
    Permalink

    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
    Permalink

    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
    Permalink

    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.