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

Strength:
Reps: 3-2-1-3-2-1 Squat Clean Wave Ladder (touch and go; ex: 3 reps TNG, rest 2 minutes, then 2 reps TNG….)

WOD:
As many rounds as possible in 7 minutes of:

5 Shoulder to Overhead (115 lb./75 lb.)
10 Deadlifts (115 lb./75 lb.)
15 Box Jumps

followed by (not for time):
3×8 Good Mornings
3×15 Reverse Hypers

Post strength loads and completed rounds to comments.

Media:
Thursday WOD, September 26, 2013

3 thoughts on “Thursday WOD, September 26, 2013

  • September 26, 2013 at 8:05 am
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    For my first 3-2-1:185-205-225
    My second: 205-225-255

    For the WOD: 4 Rounds + 8 step ups

    Lynn KILLED it this morning.

  • September 26, 2013 at 8:16 am
    Permalink

    Thanks phd-redeeming myself from yesterday’s poor showing.
    Only ended up at 125# strength.
    6 rds + 5, so 185 reps.

  • September 26, 2013 at 9:58 am
    Permalink

    155-185-205-155-185-205
    4 rds + 6 reps Rx

    Rare morning appearance for me but I loved the cooler weather.

Comments are closed.