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 strict Press

WOD:

Row 500m @ 90%
Rest 2 minutes
Row 500m @ 90%
Rest 5 minutes

For time:
20 Burpee Bar Muscle ups
40 Kettlebell Swings (53 lb./35 lb.)
60 Pull-ups
80 Double-unders

Post loads and times to comments.

_______

The Quiet, Open Sky

Post thoughts to comments.

Media:
Friday WOD, September 20, 2013

5 thoughts on “Friday WOD, September 20, 2013

  • September 20, 2013 at 6:59 am
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    Press: 185#
    Rows: 1:43.8; 1:44.4
    WOD: 19:33 rxed

    Really fun but challenging morning!

  • September 20, 2013 at 1:02 pm
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    70# press
    ROW 2:07, 2:07
    WOD 20:30 green band on Burpee MUs
    Chipper for sure! Great workout !!!

  • September 20, 2013 at 5:34 pm
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    PR – 175
    ROW – 143, 141
    WOD – 10:46

  • September 20, 2013 at 7:20 pm
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    185/138, 136/12:10

  • September 20, 2013 at 8:15 pm
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    105#, 1:48/1:51 (I think), and 18 min on wod. LA, that’s amazing!!!

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