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:
Back squat 3-3-3-3-3-3-3 at 75% of 1RM

WOD:
5 rounds, as fast as possible, of:
300m Row
8 Hang power cleans (135 lb./95 lb.)
5 Burpee box jumps
2 Ring muscle ups
Rest 3 minutes

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Mike Rowe discusses grilling

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WWII vet forms unlikely friendship with preschooler, WFAA News

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Media:
Friday WOD, July 18, 2014

3 thoughts on “Friday WOD, July 18, 2014

  • July 18, 2014 at 8:51 am
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    A couple back squats then 25:03 on the WOD.

  • July 19, 2014 at 8:41 am
    Permalink

    250 on BS

    27:13, I need to lose some travel fat

  • July 19, 2014 at 9:30 am
    Permalink

    Huge THANK YOU to Lindsey and Joshua for carrying through the SATURDAY morning workout TWICE!!! You are awesome!

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