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 power clean

WOD:
For time:

80 Pull-ups
80 Wall balls
80 Double-unders
80 Sit-ups

*Every time you break, you must complete 2 burpees.

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________________

Watching these two ladies fly for the first time in their lives is pure gold. Enjoy!

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Media:
Friday WOD, May 2, 2014

4 thoughts on “Friday WOD, May 2, 2014

  • May 2, 2014 at 8:26 am
    Permalink

    245# PC. Still easing back.

    Did leanfit after that. Not the crossfit workout, but no breeze either.

  • May 2, 2014 at 11:37 am
    Permalink

    245# PC
    WOD: 20:00

    Really fun one!

  • May 4, 2014 at 6:21 am
    Permalink

    25:55. Still hurting Sunday.

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