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

Strength:
12 minutes to work to a heavy Deadlift

WOD:
(Goal is to go unbroken)

4 cycles of EMOM of:
1st minute, complete: 15 Chin-ups
2nd minute, complete: 15 Burpees
3rd minute, complete: 15 Toes to Bar
4th minute, complete: 15 Box Jumps

Post strength loads and WOD results to comments.

________________

Post thoughts to comments.

Media:
Friday WOD, September 13, 2013

2 thoughts on “Friday WOD, September 13, 2013

  • September 13, 2013 at 12:15 pm
    Permalink

    Great job nooners!

    DL 290# PR!!!
    WOD only 2rds.
    Had to get back to work.

  • September 13, 2013 at 5:34 pm
    Permalink

    435
    15 for 2 rounds
    15/15/5/15
    10/15/10/15

Comments are closed.