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 squats @ 80% 1RM

WOD:
As many rounds as possible in 20 minutes of:

9 cal Row
7 Thrusters (95 lb./65 lb.)
5 Deadlifts (225 lb./155 lb.)
3 Box jumps (30″/24″)
1 Rope climb

Post loads and completed rounds to comments.

______________

Post thoughts to comments.

Media:
Friday WOD, September 26, 2014

2 thoughts on “Friday WOD, September 26, 2014

  • September 26, 2014 at 10:58 am
    Permalink

    225-245# FS
    7rd + 24 rx
    Legless rope climbs aren’t fun after rd 3

  • October 1, 2014 at 6:30 am
    Permalink

    260# FS

    WOD: 6rds + 24 (1 rep shy of 7)

    Did not do leg less

    Did this one on 10/1/14

Comments are closed.