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:
5 sets of 1 Snatch Push Press + 3 Overhead squats (@70-75% 1RM of Snatch)

WOD:
4 rounds for time of:

500m Row
400m Run

1:1 Rest–90% effort.

Post loads and time to comments.

___________

polls_RuthPitching2_4425_892919_answer_4_xlarge On this date, 100 years ago today…..

Babe Ruth made his major league debut as a pitcher for the Boston Red Sox.

_____________________________________________________________________________________________

Awesome tribute to Michael Jackson’s Moonwalk!

Post thoughts to comments.

Media:
Friday WOD, July 11, 2014

3 thoughts on “Friday WOD, July 11, 2014

  • July 11, 2014 at 5:27 pm
    Permalink

    Strength – 95#

    WOD (3 mins rest)
    3:21, 3:30, 3:44, 3:43 = 14:18

  • July 12, 2014 at 7:13 am
    Permalink

    Strength: 165#
    WOD: 3:48, 3:49, 3:48, 3:52 = 15:17

  • July 13, 2014 at 12:42 pm
    Permalink

    Worked up to 175, did an extra set at 185.
    Did OPT Metcon and strength.

Comments are closed.