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:
Work to a heavy Clean & Jerk

WOD:

3 rounds, each round as fast as possible:
300m Row
15 Power cleans (95 lb./65 lb.)
10 Burpees
Rest 3 minutes

Post loads and WOD splits to comments.

_________

Ready for 14.4? Two weeks left in the 2014 Open – what do you think this WOD will be?

Brutal and Blissful: a look at 14.3, CrossFit Games
As you progress in this workout, the weights get heavier. You must be stronger to get further, but you must also be smart in your efforts. Sounds a bit like life, right?

Post thoughts to comments.

Media:
Thursday WOD, March 20, 2014

4 thoughts on “Thursday WOD, March 20, 2014

  • March 20, 2014 at 8:19 am
    Permalink

    185#

    Morning classes are sparse. Where is everyone.

    Wod 13:32. Fun and quick

  • March 20, 2014 at 9:08 am
    Permalink

    205#
    WOD – 12:49

  • March 20, 2014 at 12:08 pm
    Permalink

    WOD – 13:28 gasser

  • March 21, 2014 at 2:44 pm
    Permalink

    I am welcoming myself back. Thank me very much.

    WOD 14:54

    I am just posting this Friday afternoon because it has taken me this long to breath right.

Comments are closed.