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:
6×2 Front squat @ 80% 1RM
6×2 Weighted chin-ups (53 lb./26 lb.)

WOD:
For time:

800m Run
30 Walking lunges with 45/25 plate overhead
2K Row
30 Walking lunges with plate overhead
800m Run

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Media:
Friday WOD, September 19, 2014

One thought on “Friday WOD, September 19, 2014

  • September 20, 2014 at 2:34 pm
    Permalink

    WOD –
    3 mins on first 800
    unbroken on lunges
    7:59 on row
    fell apart on lunges and last 800
    18:05 total.

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