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 heavy snatch (80% of 1RM)

WOD:
For time:
50 Double-unders
5 Power snatches (155 lb./105 lb.)
5 Burpees over the bar
5 Bar muscle-ups
40 Double-unders
4 Power snatches
4 Burpees over the bar
4 Bar muscle-ups
30 Double-unders
3 Power snatches
3 Burpees over the bar
3 Bar muscle-ups
20 Double-unders
2 Power snatches
2 Burpees over the bar
2 Bar muscle-ups
10 Double-unders
1 Power snatch
1 Burpee over the bar
1 Bar muscle-up

Post time to comments.

Media:
Monday WOD, June 23, 2014

4 thoughts on “Monday WOD, June 23, 2014

  • June 23, 2014 at 6:07 am
    Permalink

    Fun gasser!
    WOD: 14:33 rxed

  • June 23, 2014 at 1:13 pm
    Permalink

    165# could’ve done more but time

    19:03 @135 and ALL DUs(though many stops)

  • June 24, 2014 at 6:54 am
    Permalink

    95# working on technique,
    WOD: 12:40 w/ 95 and PU/dip sub

  • June 24, 2014 at 9:35 am
    Permalink

    Snatch: 195#
    WOD: 9:23 rxed

Comments are closed.