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 snatch

WOD:
As many rounds as possible in 5 minutes of:
5 Burpees
5 Toes to bar
5 Pull-ups

Rest 3 minutes, then complete as many rounds as possible in 5 minutes of:
3 Power snatches (135 lb./95 lb.)
40 Double unders

Rest 3 minutes, then complete as many rounds as possible in 5 minutes of:
5 Burpees
5 Toes to bar
5 Pull-ups

Post loads and completed rounds to comments.

_______

The 2014 Iditarod Photo Gallery, Outside Online

The best adventure books of 2013, Outside Online

Post thoughts to comments.

Media:
Friday WOD, March 28, 2014

One thought on “Friday WOD, March 28, 2014

  • March 28, 2014 at 7:27 am
    Permalink

    14.5 kicked my ass!! way hard!!

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