Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Back squats 10-8-6-4-2-2-2

WOD:
4 rounds for time of:

5 Bent Over Rows (135 lb./95 lb.)
Rest 1 minute
5 Push Presses (135 lb./95 lb.)
Rest 1 minute
20 Back Extensions
Rest 1 minute

Post back squat loads and WOD time to comments.

_______________________

The Fittest Man on Earth: Rich Froning

_______________________

The Fittest Woman on Earth: Samantha Briggs

Media:
Monday WOD, August 12, 2013

2 thoughts on “Monday WOD, August 12, 2013

  • August 11, 2013 at 8:40 pm
    Permalink

    I don’t get it?

  • August 12, 2013 at 8:39 pm
    Permalink

    BS 225, 245, 275, 295, 305, 315, 315-f
    Rows & PP @155

    then 3 rounds
    500m row & ME MUs
    1:39, 1:51, 1:56
    2, 2, 2 (felt AWFUL)

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