Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
12 minutes to work to a heavy Clean and Jerk
followed by EMOM 8 minutes of 3 Power Cleans

WOD:

For time:

500m Row
30 Clean and jerks (95 lb./65 lb.)
Rest 3 minutes
800m Run

Post loads and WOD time to comments.

Media:
Thursday WOD, January 16, 2014

3 thoughts on “Thursday WOD, January 16, 2014

  • January 16, 2014 at 10:03 am
    Permalink

    Did Tues WOD: 12 min –
    1200m row-50 thrusters as many MU
    55lb thrusters and 9 MU RX

  • January 16, 2014 at 1:39 pm
    Permalink

    235 # for C & J
    185-205# for the EMOM

  • January 16, 2014 at 7:10 pm
    Permalink

    235 C&J
    185 EMOM
    10:46 w/rest

Comments are closed.