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

Strength:
7 sets of 3 Hang Power Cleans + 1 Split Jerk

WOD:
As many rounds as possible in 12 minutes of:

10 Walking Lunges with kettlebells in front rack position (53 lb./35 lb.)
10 Box Jumps
15 Burpees

Post loads and completed rounds to comments.

_____

HAPPY BIRTHDAY RYAN!

 

In honor of Ryan’s birthday, go lift something heavy, and sign up for the 2013 Ride For Kids.

Post thoughts to comments.

Media:
Thursday WOD, October 31, 2013

3 thoughts on “Thursday WOD, October 31, 2013

  • October 31, 2013 at 6:25 am
    Permalink

    Welcome back to me!

    Strength: 185×3/195×2/205×2

    QUADS QUADS QUADS: 4 rds + 6 rx

  • October 31, 2013 at 7:58 am
    Permalink

    185 x 3/ 195 x 2/ 205/ 215

    4 rds with 2×53 lb kettlebells. Not really sure if that’s RX or not.

  • October 31, 2013 at 8:00 am
    Permalink

    PhD that is rx.

Comments are closed.