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

Strength:
12 minutes to reach 1 rep max Front Squat, followed by 3 sets of 3 strict Press + 3 Push Press

WOD:
3 rounds for time of:

30 Wallballs
5 Power Snatches (135 lb./95 lb.)
30 Double-unders

Post loads and time to comments.

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NEW and IMPROVED BURGENER WARM UP for 2014!

Post thoughts to comments.

Media:
Thursday WOD, January 2, 2014

2 thoughts on “Thursday WOD, January 2, 2014

  • January 1, 2014 at 8:04 pm
    Permalink

    Mainsite challenge from January 1. Anyone interested in posting?

    First 500 athletes to complete a backward roll to support will receive a commemorative t-shirt. Upload video to YouTube and post link to comments.

    *Prior to attempting, athletes should be able to complete 5 strict muscle-ups and a back lever.

  • January 2, 2014 at 11:38 am
    Permalink

    315# FS
    Used 135# for snatch push presses
    6:33 metcon

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