Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)
WOD:
For time:
Complete 6 rounds of:
1 Power clean (225 lb./145 lb.)
3 Handstand push-ups
5 Wall balls
Complete 100 Double unders
Rest 2 minutes
Complete 6 rounds of:
1 Power clean (205 lb./125 lb.)
3 Handstand push-ups
5 Wall balls
Complete 500m Row
Rest 2 minutes
Complete 6 rounds of:
1 Power clean (185 lb./105 lb.)
3 Handstand push-ups
5 Wall balls
Complete 100 Double unders
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________
Fort Worth firefighters preparing to climb Mt. Denali
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Monday WOD, April 14, 2014
Outlaw Barbell:
3rm clean #228
3rm jerk #245
4xME strict pull-up
Cf7: 25:16rx
Fun wod
Kelly – thanks for the post. This place has been dead. What is up with that.
Deep performance snatches, tall snatches, pause FS
CF7 metcon 22:15
Did this one a day late. Way to kill it Ben!
25:49 rxed